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MONDAY
Establish a 10RM 1 arm high pull per arm in 3 sets or less. RECORD THIS NUMBER!

EMOM x 18
1: 10 Cal Row
2: 10 Burpees
3: 100m Run

TUESDAY
Build to heaviest 1.1 Snatch in 12 minutes, then complete 3 more sets at 90%.

15-12-9-6
Overhead Squat 115/75
Russian Swing 70/53

WEDNESDAY
Establish a 10RM 1 Arm Shoulder Press for each arm in 3 sets or less. RECORD THIS NUMBER.

Superset x 3
Max Strict Pull-Ups
15 Banded Face Pulls
Rest 90s

As a Team of 2, complete 10 Rounds:
Row 200m
50 DUs

THURSDAY
18-15-12-9-6
225/155 Deadlift
Burpee (must complete a real push-up on every rep)

FRIDAY
Superset x 6:
Max Bar Muscle-Ups
Rest 30s
Back Squat x 6
Rest 90s
*Add weight every round.

AMRAP 9:
10/10 DB Clean and Jerk 50/35
10/10 Overhead Reverse Lunge 50/35

SATURDAY
Establish 100m Overhead Carry for each arm in 2 sets or less. RECORD THIS NUMBER.

Every 3 Min x 7:
Run 400m
12 Toes to Bar

SUNDAY
10-20-30
Slam Ball 30/20
Box Jump 24/20
Wallball 20/14

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

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