Amanda

In Groups of 2-3, “Waterfall Style”- 5 Sets each NOT for time
20/15 Calorie Bike 
20/15 Calorie SkiERG
35- Double Unders 
10 Single arm, alternating DB Hang Clean and Jerks (mod/heavy)
50 Flutter Kicks
10 DB Goblet Squats (Mod/Heavy)
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Shae

Part 1. Power Clean: 6-6-6-6-6-6 @70%
Part 2. Accessory Work: 5 Rounds NOT for time
10 Strict Pullups
15 DB Bent Over Rows
20 Light Band upright row (slow eccentric) 
-Rest 2:00 between sets-
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David

4 Rounds of:
30 GHD Situps
10 Deficit HSPU (4″/2″)
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Cindy

8 Sets, Every 3:00 Minutes perform:
20/15 Calorie Bike/Row/SkiERG/Air Runner
6 Squat Cleans #205/#145
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Lisa
OPEN GYM 9:30am-11:30am

Crossover Symmetry Activation
-then-
5 Rounds, not for time:
1:30 SkiERG
10 Inchworms to pushups
:20 Ring Support Hold
:30 Handstand Hold
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Dave

Power Clean and Jerk Complex
OTM 1:00-5:00 Mins: 3 Reps @65%
OTM 5:00-10:00 Minutes: 3 Reps @70%
OTM 10:00-15:00 Minutes: 3 Reps @75%
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Stacey

4 Rounds of:
25/20 Calorie Bike
50 Air Squats
-into-
100 Pullups
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