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Week # 6 of 6 Monday 12/4/2023 Strength Hang Squat Snatch + 1 Overhead Squat 10 sets, building Conditioning 12 minute AMRAP 12 Alternating Hang

Week # 5 of 6 Monday 11/27/2023 Strength Hang Squat Snatch 10 sets of 2, across Conditioning EMOM for 15 M1: 3 Overhead Squats (135/95,

Week # 4 of 6 Monday 11/20/2023 Strength Hang Squat Snatch 10 sets of 2, building Conditioning 4 Rounds For Time 12 Overhead Squats (95/65,

Week # 3 of 6 Monday 11/13/2023 Strength Overhead Squat 10 sets of 2 (32X1), across Conditioning 4 Rounds 2 minute AMRAP 6 Toes to

For Friday, November 10 2023 (Federal Holiday: Veterans Day): 

Week #2 of 6 Monday 11/6/2023 Strength Overhead Squat 10 sets of 2 (32X1), across Conditioning 4 Rounds 2 minute AMRAP 5 Hang Squat Snatches

Schedule Change for Friday, November 10: 6:00 AM Canceled at both locations

Week # 1 of 6 Monday 10/30/2023 Strength Overhead Squat 10 sets of 2 (32X1) Conditioning For Time 1,000/800m Row 30 Burpees 50 Overhead Squats