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Oct 2-Oct 8


A. Back Squatx5x2-5 second descent-use 10-20 more pounds than last week

followed by x10x2@75%

B. Single Leg RDLx6/sidex5

Every 3 minutes for 6 sets

9/6 Cal Assault Bike

2 rounds of

2 RingMU (burpee pull ups)




A. 3 position snatch+OHSx3 sets@85-90%

B. Snatch Pullx2x4@115%

5 rounds

2 Rope Climbs

15/10 cal ski

40 Crossovers or DU

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