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STRENGTH


Back Squat


  • 1 × 5 pause

  • 1 × 20 no pause

  • Then build to a heavy 5

  • Then 5 rounds of 3 reps


4 Rounds – Building Sets


3 Squat Cleans or Power Clean + Front Squat

50 / 30 second side plank – weighted


CONDITIONING


For Time


100 (50 / 50) single DB step-ups (50 / 35)


Every EVEN minute


  • 5 V-ups 0, 2, 4, etc.


Every ODD minute


  • 3 Burpees 1, 3, 5, etc.



 
 
 

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