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Monday, September 29th

Fitness is in red, Performance is in blue, Extra Credit is in orange, Demo links are underlined Strength: A) Every 30 seconds, for 15 minutes (10 sets) Interval 1 (30s) – Drop Snatch x 1 rep Interval 2 (60s) – High Hang Snatch x 1 rep Interval 3...

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WOD

Fitness is in red, Performance is in blue, Extra Credit is in orange Strength: A) Every 90 seconds, for 15 minutes (10 sets) Hang Power Clean and Jerk x 3 reps WOD: Partner WOD, For time 100 Dips 150 WB Partner A/B workout. Break up the reps any...

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Monday, September 22nd

**Deload/Transition Week ** Fitness is in red, Performance is in blue, Extra Credit is in orange, Optional conditioning is in purple. Strength: A) Every two minutes, for 12 minutes (five  sets) Overhead Squat x 3 reps B) Every two minutes, for 10...

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Friday, September 19th

Fitness is in red, Performance is in blue, Extra Credit is in orange Strength: Three sets of: Bench Press x 6-8 reps  Rest 60 seconds Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps  Rest 60 seconds WOD: For time: 50/30 Push-Ups 400 Meter Run 30 Heavy...

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