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Friday

Warmup: 3 Rounds of

10 Hollow body in Superman

10 Wall balls

10 Back extentions

2 Tumbles

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4 Rounds for Time

1 Run around the building

15 Thrusters 95/65#

30 Ab Mat Situps

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Saturday

Warmup: 4 Rounds of

5 Snatch Balance

10 T2B or Wall

15 Strict Situps

20 Second Plank Hold

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30 Squat Cleans ~ not for time

Athletes should be working on form

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40-20-10-5 of:

Pushups

Box Jumps

Farmers Carry dumpster dash after each set ~ athlete picks weight for farmers carry

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill