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Skill WorkPre-workoutEMOM 8:1 power clean2 hang squat cleans 6 rounds for time:250-m row12 hang squat cleans (55/75lb)12

5 rounds:AMRAP 2:10 shuttle runsMax knees-to-elbows– Rest 2:00 between rounds.

Skill WorkPre-workoutOn a 10:00 clock:1 shoulder press– Take the bar from the floor.– Build to a heavy[…]

Rest day

In teams of 2, you-go-I-go5 rounds for time of:14 chest-to-bar pull-ups42 DB goblet-hold walking lunges (15/22.5 kg)Reps[…]

For time:60 KB swings (16/24 kg)25/30-cal bike60 KB swings Mobility workPost-workout3 sets:5 KB windmills/arm5 KB Turkish get-ups/arm–[…]

Rest day