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Monday

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Triumph Strength & Conditioning - CrossFitWarm-upWarm-up (No Measure)"2 rounds partner 10 cal row/HS hold 10 pass through 10 around the head 10 pull aparts 10 partner burpees"Warm-up (No Measure)Power Clean and Push Jerk TechPart 1 Metcon (AMRAP - Reps)"7 2-minute rounds of: 20/18 cal. row 205/155 Clean and jerks, max…

Wednesday

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Triumph Strength & Conditioning - CrossFitWarm-upWarm-up (No Measure)"2 rounds 30 jumping jacks 10 bootstraps 10 lunge and twist 5 walk out hands 20sec active hang "Warm-up (No Measure)"Toes to bar Progressions Deadlift build to workout set 5x3 unbroken"Part 1 Metcon (AMRAP - Rounds and Reps)"Teams of 2 25min AMRAP 6…

Saturday

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Triumph Strength & Conditioning - CrossFitWarm-upWarm-up (No Measure)200m run Dynamic Warm up High knees Butt kickers side shuffle karoke leg kick step and reach spider lunge samson lunge walk out hands walk out hands to jump quad stretch burpee broad jumpWarm-up (No Measure)Empty BB Deadlift primer Build to weight 3x5…

Friday

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Triumph Strength & Conditioning - CrossFitWarm-upWarm-up (No Measure)"Foam Roll Calves 2min Dynamic Warm up"Warm-up (No Measure)"Power clean progression Empty BB 4 rounds build to weight 2 cleans 3 box Jumps "Part 1 Metcon (AMRAP - Rounds and Reps)"7minute 5 box jumps 30/24 3 Squat cleans 225/155"Cool Down Metcon (No Measure)"Couch…