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Day 4 Thursday 230209 Olympic Lifting 5:30pm   Aerobic Intervals 1:00 work :30 rest 2:00 work 1:00 rest 3:00 work 1:30 rest 4:00 work 2:00 rest 5:00 work done

Day 3 Wednesday 230208   A. 1 complex every 1:30 x 6 Deadlift + Power clean + Hang power clean + push/split jerk Rest 3:00 then B B. AMRAP 5:00  Burpee box jumps nte 24/20 Rest 3:00 then C C. AMRAP 10:00 80% effort 250m row :30 FLR or Handstand hold 15 thrusters 75/55

Day 2 Tuesday 230207   A. EMOM 10:00 50 du/ :45 attempts 10 goblet squats 24/16 B. EMOM 10:00 :30 unbroken KBS 24/16 10 oh lunges nte #45 plate C. EMOM 10:00 5 devils presses nte 50/35 :45 farmers carry with devil’s press weight

Day 1  Monday 230206   A1. 10 alt DB curls, rest tom then A2 A2. 10 dual DB strict press, rest tom then A3 A3. 5/5 reverse lunge to step up nte 24”  Rest to 4:00 then back to A1 x 3 Rest 3:00 then B B. For time capped at 15:00 Partition as desired

Day 7 Sunday 230205 RedShed Rest Day

Day 6 Saturday 230204 Coach’s Choice

Day 5 Friday 230203   A. EMOM 12:00 10 plate G2OH 5 plate counter balance squats 6 plate push ups Rest 5:00 then B B. AMRAP 12:00 variation of Open 14.2 10 ohs 95/65 10 c2b/ jumping c2b Increase reps by 2 every 2 rounds   L1: start with 6 reps L2: start with 8

Day 4 Thursday 230202 5:30pm Olympic Lifting   A. EMOM 24:00 15/12 cal sprint Recovery on same apparatus  3-10 reps skill of choice  Rest

Day 3 Wednesday 230201   A. AMRAP 30:00  Max distance* *1 set every 3:00 starting at 0:00 3 burpee box jump overs 24/20 3/3 single arm thrusters nte 50/35 6 alt db power snatch nte 50/35 (0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00, 24:00, 27:00)

Day 2 Tuesday 230131   A1. 5 barbell strict press from rack, rest TOM A2. 10 shoulder taps in FLR, pike on box, or handstand, rest TOM A3. 20 (1 for 1) Russian twists with plate Rest to 4:00 then back to A1 x 3 Rest 3:00 then B B. *3 sets capped at 15:00