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Back Squat:
E4MOM 20
Set 1: 6@75-80%
Set 2: 6@75-80%
Set 3: 6@80-85%
Set 4: 6@80-85%
Set 5: 6@80-85%

For Time:

Run 800m
40 Toes to Bar (Fx: 20 Toes to Bar)

Time Cap: 12 min.

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Deadlift:
2×6@75-80%
3×6@80-85%

Rest 2-3 minutes between sets.

AMRAP 12
250m Row
20 Push Ups
15 Chest to Bar Pull Ups (Fx: 15 Pull Ups)

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Snatch Complex
E3MOM 21

1 Power Snatch+1 Hang Squat Snatch+1 Overhead Squat (ME)

5 Rounds
20 Air Squats
20 Kettlebell Swings (24/16) (Fx: 16/12)
5 Power Cleans (165/115) (Fx: 115/80)

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AMRAP 36
With a Partner, Alternating Movements
400m Run (one partner)
5 Devil’s Press + DB Thruster (50/35) (Fx: 35/20)
10 DB Farmers Carry Box Step Overs (50/35) (Fx: 35/20)

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Overview of the Week
Monday: Bench Press
Tuesday: Partner DB MetCon
Wednesday: Snatch Complex
Thursday: Deadlifts
Friday: Back Squats
Saturday: Power Cleans
Sunday: Split Jerks

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Meathead Monday:

Superset:
Bench Press: 4 x 5 (ME)
Strict pull-ups (minimum 10 each round, feel free to go weighted)

3-4 Sets:
DB Bicep Curls 8 each side (ME)
DB Tricep Kick Backs 8 each side (ME)
Single Arm DB/KB Row 8 each side (ME)
15 GHD Situps, Scale: 15 abmat situps

Optional finisher:
1 mile time trial
or
5k run
or
2k Row