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Wednesday

Overhead Squat 5×3

Followed by,

30-20-10

Lunges

Sit Ups

Push Press

Tuesdsay

AMRAP 8min

5 Power Cleans

Followed by,

3 rounds

15 Pull UPs

50 Double Unders

Then,

3x Max Plank

Monday

Back Squat 5, 4, 3, 2, 1 …. Until you reach a heavy 1 Rep for today

Followed by, 

5 Rounds

8 Burpees

100m Sprint 

100m Recovery

 

Friday

Snatch Heavy for today

Followed by,

Partner work

3x

25 KB Swings

AMRAP Double Unders

(score = total double unders)

Then,

3×10-20 Hallow Bodies

Thursday

Push Press 6×3 

Followed by, 

5 sets of the following

5 Power Cleans

10 Wall Balls

100m Sprint

100m RECOVERY walk

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