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Sean working on Ring Dips




Getting in some barbell volume to start the week with a descending ladder of Power Cleans and Runs.  Good news is the runs decrease as well!  Strength time has a clean complex to practice technique and build to something heavy.



Doing a skill session EMOM with Hollow & Arch Swings, Ring Support Holds on top and bottom, as well as Dragonflies.  Workout has Plate Ground to Overhead, Plate Overhead Lunges, and Toes-to-Bar.  Moderate volume AMRAP to keep moving on a nice full body workout.



Legs on hump day with an opportunity to attempt a max (1RM, 3RM, or 5RM) Front Squat followed by a couplet of Wall Balls and Box Jumps.



Conditioning day with lots of 400m Runs and Push Ups on an interval.  Post WOD has a pump session with Curls, Tricep Extensions, and Side Planks.



Push Press strength work with volume. ¬†We’re building load from last week’s session. ¬†Workout is a triplet of Dumbbell Push Press, Strict Pull Ups, and Double Unders. ¬†Short reps to keep moving on this one.



Partner workout with Lateral Burpees over the Bar, Power Cleans (heavy), and Runs. ¬†You’ll be chipping through the reps as able then running together.