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Happy Birthday Jack, Brian, Ryan, Kent & Alexi!

May 8, 2020

BARBELL STRENGTH
3 waves of 3-2-1 Clean & jerk

BODYWEIGHT STRENGTH
4 times through:
45-second Squat hold
45-second Forearm plank hold

CONDITIONING
5 rounds of 30 seconds at each:
Push press
Reverse lunge step
Plank hold
Hang squat clean
Lateral hops
Plank hold

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Happy Birthday Tom, Kendal & Jovy!

May 6, 2020

BARBELL STRENGTH
3 waves of 3-2-1 Snatch

BODYWEIGHT STRENGTH
5 times through:
10 Reverse fly
10 Inverted push ups
10 1-legged deadlift *per leg

CONDITIONING
5 rounds of max reps in 1 minute:
Jumping squat w/ quarter turn
Plank shoulder taps
Bicycle crunch

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Happy Birthday Aleah & Henry!

May 5, 2020

BARBELL STRENGTH
4 waves of 6-4-2 Back squat

BODYWEIGHT STRENGTH
5 sets of a 30-second L-sit

CONDITIONING
AMRAP 4 minutes x 4
8 Push up + plank shoulder tap
12 Alt lateral lunge steps
20 Squats
Max Sit ups
*Rest 1 minute between AMRAPs

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