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11/14/22

Updated: Nov 15, 2022

Deadline for bookings is three hours before class begins going forward


Warm up

1 minute plank hold with alternating arm raises

30 second lateral split hold

Then 3 rounds

10 hand release push ups

10 5/5 single arm kb deadlifts


Strength

Bench press-Build a heavy 6


Conditioning A-B-A

A-3 minute cap

9/9 6/6 3/3

Db snatches 50/35


B-Every other minute x 5rounds

3 bench presses

50/50 m front rack carry 50/35

20 second squat hold


Accessory

3x15/15 landline presses

3x15 db rows

3xmax decline push ups

3x15 hammer curls



Oly wod

Emom10

2 snatch jerks

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