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Wednesday 11/19/2

Warm UP 2 rounds:

10 air squats

10 PVC OHS

10 band pull-aparts


Skill

4 x 5 empty bar or training bar Press Behind Neck

Accessory

4 x 12 overhead plate carry lunges

4 x 20-second bottom-of-squat hold



WOD-12 MIN WOD

200m row

10 KB deadlifts

8 goblet air squats

18 mountain climbers

8 DB Thrusters

 
 
 

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Thursday 11/20/25

Team/Partner WOD 🎯 Warm-Up (8 min) Line drills + light barbell work Lift: Power Clean (Light/Speed Work) 3 reps every 90 sec x 5 rounds WOD (20 min) — Teams of 2 (Split Reps) AMRAP 20: 18 power clean

 
 
 
Tuesday 11/18/25

Warm-Up- 2 rounds: 10 ring rows 10 scap push-ups 10 banded lat pull-downs 20 sec hollow hold Skill / Strength (15 min) – Strict Pull-Up Foundations 4×5 Scap Pull-Ups 4×6 Banded Pull-Ups (controlled, c

 
 
 
Monday 11/17/25

Warms Up -3 rounds 10 Jump Shrugs (PVC) 8 Hang High Pulls 5 Jumping Jacks Jumps Skill / Drill Work:- Power Cleans Clean Pulls (4×3 @ moderate weight) — focus on full extension, no arm bend. Hang Power

 
 
 

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