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Monday Oct 22

ECC

5 RFT

20 Burpees

20 KBS 55/35

Sellout:

10 min. Pull up Progression Work

3 x max rep pull ups (pick any version - dead hang, kipping, butterfly, any) Set ends when athlete leaves the bar. 

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OPP

Rest Day

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Tuesday

ECC

Strength: Front Squat 3X8 70%

Conditioning:

5 Rounds for Time

10 Front Squat 95/65

30 Double Unders

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OPP

a - Front Squat 3RM

b - Front Squat 3X8 75%

c - Front Squat Step ups 20" box 3X8 (must control weight)

d- 5 RFT

10 Front Squat 155/115

30 Double Unders

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Endurance @ the box

4 Rounds for Time

10 Med Ball Clean Overs

800 meter run

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Wednesday

ECC

Buy-in: 3 Mins Max Rep Burpees

WOD

For Time

30 Clean & Jerks @ 75%

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OPP

a - 5 Min Max Rep Burpees

b - 30 Clean & Jerks @ 75%

c - 3 X Max Rep T2B

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