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Olympic Lifting Focus: For QUALITY   Front Squat Holds 5×5 60% (3 seconds PAUSE @ bottom) OH[…]

Clean and Jerk 1-1-1-1-1-1-1 * first set starts once you reach 80% of your 1RM   For[…]

4 Rounds for time: 50m weighted lunges 400m DB Farmer’s carry 22.5/17.5kg  

Back Squat x5x5 @ 75%   6 min AMRAP 10 Burpee over bar 10 Thrusters 95/65#

Rest Day 🙂

Floor Press x5x5   15 min AMRAP (3 per team) Timer: 400m Run AMRAP: Row (cal) DB[…]

Front Squat x5x5 @ 75%   TABATA: KBS 24/16kg V sit-ups