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Thursday January 16th

15
Jan

Thursday January 16th

Warm Up:
2 Rounds:
2min Run-Bike-Row (Increase pace each minute)
10 Squat Therapy Reps
8 Leg Lifts
1x Burgener Warm-up With Empty Bar

Strength:
Strict Press(Video Posted Below)
6×3
Working from 55-75%

Workout:
15min AMRAP
30 Double Unders or Singles
10 Power Cleans 155/105 INT-135/95 BEG-95/75
30 Double Unders or Singles
10 Bar Facing Burpees
–Coaches Notes–
With this workout these jump rope reps are going to add up. Make sure if you are between consistent doubles and singles you give yourself 3 solid attempts for a big set before switching to singles. You don’t want to waste much time with going between since they are taking 50% of the workout itself. That Power Clean bar should be heavier for the day so if you are working with weight in-between the suggested weights just make sure it is heavier for the day.

**Optional Accessory Work**
Option 1:
Sotts Press
4×8
Option 2:
Weighted Lunges
60 Reps Total
Use DBs or KBs

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