9/23/2022 - ELEMENTS

A. EMOTM 10
M1 - DB push press x 8-10
M2 - RKC plank x :30

B. Three rounds
heels up wallsit x :40-:60
banded hip bridge x 15-20
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9/23/2022 - STRENGTH

A.  E2MOTM 10
Push or split Jerk x 2-4

B.  Three sets
Glute bridge x 6-8
barbell rollout x 6-8
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9/23/2022 - SWEAT

AMRAP 10
DB deadlift x 15
DB hang clean x 12
DB thruster x 9 
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9/23/2022 - TRAIN

AMRAP 10
Deadlift x 12
hang power snatch x 9
Overhead squat x 7

first round (75/55#)
second round (95/65#)
third round (115/75#)
fourth round (135/95#)
fifth round (155/105#)
etc...

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