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2 rounds for time:50 alternating DB snatches (10/15 kg)50 medicine ball cleans SKILL WORKPost-workout accessoryAccumulate with a[…]

3 rounds for time:400/500-m row (or 0.5/0.6mi AB or 400m run)21 burpees15 box jump-overs (45/60cm) Skill WorkPost-workout[…]

Rest day Happy new year!

Heavy Day For load:Back squat3-2-2-1-1-1

3 rounds for time:400-m run30 double-DB push presses (25/35 lb) Skill WorkPost-workout accessoryAccumulate:100 empty barbell good mornings

13-11-7 reps for time:Knees-to-elbowsChest-to-bar pull-ups– Perform 30 double-unders after each round. Skill WorkPost-workout accessory3 sets:100-m bottom-up KB[…]

Rest day Box is closed for upgrading works from 20-28 Dec. Please check WhatsApp group / social[…]