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25
Sep
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Dirty Nate

Saturday 9/26/20 Zoom 8am 10am Every 5 min x 440/30 Cal row or 30/20 Bike 150 Double unders +”Dirty Nate”AMRAP 20 min:2 ring muscle ups4...
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24
Sep
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5 of 3

Friday 9/25/20 In teams of 2: *You go I go for 5 cycles of3 rounds:12 Alt arm DB snatch (50/35)12 Single arm thruster (50/35)*During “rest”...
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23
Sep
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Bardio

Thursday 9/24/20 Zoom 8am 9:30am 12 4:30 6pm EMOM 5 min:5 Heavy power clean or power snatchRest 1 min EMOM 5 min:3 Heavy power clean...
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21
Sep
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45 min of fun

Tuesday 9/22/20 zoom 8am 9:30am 12 4:30 6 Every 3 min for 45 min:25/20 Calorie row 20/15 Bike (250m run if no cardio)Max double unders...
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21
Sep
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Top 5

Monday 9/21/20zoom 8 9:30 12 4:30 6 EMOM 10 min:4 Hang power cleans + 3 Thrusters *Heavyset weight possible for all 10 min**If using DBs....
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19
Sep
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Big clean complex

Sunday 9/20/20Zoom 8:30am 10:30am Take 15 min to establish a max weight for the “big lean complex”high hang clean hang cleanclean push presshigh hang clean...
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18
Sep
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The Chef

Saturday 9/18/20 Zoom 8am 10am EMOM 16 min:Every 4 min x 420/15 Calories15 Burpees50 Double unders +”The Chief”5 rounds:AMRAP 3 min:3 Power cleans (135/95)6 Pushups9...
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17
Sep
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“Rest”

Friday 9/18/20Zoom 8am 9:30am 4:30pm 6pm EMOM 10 min:1 min max reps strict pullups1 min max reps see the light situps+In teams of 2:Against a...
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