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Tuesday, March 28

Bench Press 3-3-3-3-3+ 10 RFT 20 Dubs 10 WB 5 Push Ups

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Wednesday, March 29

Deadlift 3-3-3-1-1-1 9 AMRAP 10 Toes To Bar 20 KB Swing

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Thursday, March 30

Filthy 50 50 Box jump 50 Jumping pull-ups 50 Kettlebell swings Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 50 Back extensions 50 Wall ball shots 50 Burpees 50 Double unders

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Friday, March 31

Overhead Squat 3-3-3-3-3+ Death By Slamballs for 15 When you can no longer complete a round, take the next minute off. In the next minute, come back in at your highest competed round, and count back down.

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Saturday, April 1

Bear Complex 7 times through the following = 1 Round. Do 5 Rounds. Power Clean; Front Squat; Push Press (have bar land behind head, in rear-rack position); Back Squat; Push-Press (have bar land on chest, in front-rack position).

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Sunday, April 2

KB Swing Review KB Complex – 5 rounds 5 1 arm clean 5 1 arm swing 5 Power Swing 5 Russian Swing 5 American Swing 5 Goblet Squat 1 x through each side = 1 round. Each round is unbroken.

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Monday, March 27

Split Squat (The Kyle Kind, not Bulgarian) 3-3-3-3-3-3 on each side. (You may add weight, but SERIOUSLY focus on form and mobility, you’ll be feeling this for real tomorrow. ) *Superset with 5 bar roll-outs 5 x 500M row (1 […]

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Tuesday, March 21

SNATCH Drill the 2nd Pull Drill the drop then FIND YOUR 1RM! Core finisher 30 Bar Roll Outs 30 Russian Twists 3 x :30 Plank

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Wednesday, March 22

Run, Marsha, Run! ¬†(It’s like Run, Cindy, Run! But more organized, and a little less intense because Marsha is so cool she doesn’t have to prove herself to anyone.) Run 800 10 Rounds of 5 Pull Ups 10 Push Ups […]

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Thursday, March 23

KB Snatch Work form, then build to a heavy 10 rep on each side. Power swing review (with partners)   EMOM 12 :40 Row :40¬†Power Swings for total reps Here’s a sweet video about Power Swings. If you thought Dave […]

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