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Saturday, November 10th

tm2

Part A.)Complete 6 sets(build) of the Big Clean Complex: 1 high hang squat clean + 1 hang squat clean + 1 squat clean from the ground + 1 push press + 1 high hang squat clean + 1 hang squat clean + 1 squat clean from the ground + 1 push jerk + 1 high hang squat clean + 1 hang squat clean + 1 squat clean from the ground + 1 split jerk This must be done without dropping the bar, and yes it wont be easy, but it might be fun. Part B.) 3rds For time: 200m Run

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Friday, November 9th

tm2

Friday Can be done in any order, but your coach has the final say. For times. Part A.)100/80 AB Cal Part B.)30 Man-Makers(50/35) Part C.)300ft HS Walk Part D.) 400m Sandbag Carry(100/80)

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Monday, November 5th

tm2

Monday Part A.)4rds NFT(AHAP) 3 Rope Climbs 6 Cossack Squats(each side) 100m Suitcase Carry(50right/50left) Part B.)12min AMRAP 16 Alt DB Snatches(50/35) 8 T2b 30 DU’s Part C.) Accumulate 2min L-sit(paralettes)

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Saturday, November 3rd

tm2

Part A.) EMOM fo 10 min 1. 1rd of Cindy 2. 40 Du’s Part B.) 30min AMRAP w/partner 30 DB Burpee Box Step Overs(45/25)(24/20) 60 DB DB Snatches 80 Partner Medball Sit-ups (20/14) 200m Partner Carry 400m Run(together)

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