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12/9/19-12/14/19

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Monday
Strength
30 Min Find 1 RM Back Squat

Cond.
50 UB Alt DB Snatches 50/35
Run 800m
50 UB Alt DB Snatches 50/35
Run 800m

Tuesday
Strength
(Post Workout)
Find 3RM Bench Press

Cond.
Elizabeth
21-15-9
Power Cleans 135/95
Ring Dips

Cash Out
150 Russian Twists

Wednesday
Strength
E3M|4 Rounds
8 Hang Power Snatches

Cond.
Teams of 2
12 Alt Rds
10 Deadlift 225/185
10 Burpees Over Bar

Thursday
Strength Day
Back Day

a1)3×5 Single Arm Ring Row ea Arm
a2)3×5 Chin Ups

b1)3×10 Band BB Row
b2)3×20 Band BB Shrugs

c1)3×20 Plate Upright Row
c2)3×15 Rev Grip Band Row

Friday
Teams Of 2
25 Min Clock
4 Rds
21 RKB Swings 70/53
21 T2B
Run 400m Together
w/renaming time
Max Rep Ground-2-Overhead 155/105

Saturday
AFTERBURN