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Essentials
A.
6 Sets
Back Squat x 6@65%, 4@70%, 2@75%, 6@70%, 4@75%, 2@80%
On the 2min Mark

Rest 5min

B.
5 Sets
Goblet Squats x 8 reps
Tempo @32×1
On the 2min Marks

Rest 5min

C.
For time:
Wall Balls x 75 reps

Fitness
A.
6 Sets
Back Squat x 3@75%, 2@80%, 1@85%, 3@80%, 2@85%, 1@90%
On the 2min Mark

Rest 5min

B.
5 Sets
Over Head Squats x 2 reps
On the 2min Marks

Rest 5min

C.
Karen
For Time:
Wall Balls x 150 reps 20/14

Performance
A.
3 Sets
Over Head Snatch Grip Bar Bell Bulgarian Split Squats x 6 per leg
Each leg every 2min
*First Set this week should be the ending weight from last week*

Rest 5min

B.
5 Sets
Touch and Go Squat Snatch x 2 reps
Build to 70-80% of 1RM
On the 2min Marks

Rest 5min

C.
For Time
Wall Balls x 150 reps
*Males 20lbs to 12ft target, Female 20lbs to 10ft Target*

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