December 13, 2023

EMOM x6: 
Clean pull
Power clean
2 power jerks

EMOM x6: 
2 power cleans
2 power jerks

4 rounds for time:
6 shuttle runs
6 down-ups
12 kettlebell swings

3 rounds for time:
6 shuttle runs
6 down-ups
12 kettlebell swings

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SWEAT 45 – February 23, 2024

10 min warmup2:00 easy cal 10 Up/ Down dog 8/8 Knee over toe 16 Banded Row 5 X 5 Min AMRAP 1 min in between5 Min AMRAP18 Cal 18 Alt

February 23, 2024

20 minutes, for quality:25-50′ floor slider seal walk10 ring swings10-20 seconds top of ring dip hold, into…10-20 seconds bottom of ring dip hold5 reps per

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