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Friday Feb 5th HAPPY BIRTHDAY ALI!!!

WISHING A Very HAPPY 39th BIRTHDAY TO EVERYONES FAVORITE CHEERLEADER, ALI!



Warm up: 3 rounds

5 Good Mornings 5 Back Squats 5 Strict Press 5 Stiff leg Deadlifts 5 Front Squats



Strength: 10MIN EMOM

3 Power Clean + 9 Push ups



Conditioning: 3 Rounds: 15 Front Squats (95/65) 39 Double Unders 3 Rounds: 12 Thrusters (95/65) 39 Double Unders 3 Rounds: 9 Hang Squat Clean Thrusters (95/65) 39 Double Unders



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Buy-in: 400m Then, 100 alternating DB snatches 50/35 lbs 100 Alt DB lunges 100 Weight Sit ups (45/25) 100 Push Press (95/65) 100 KBS (55/35) 100 Ring Row Cash- out: 400m

Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)