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MONDAY 10.14.19

LIFT 
Back Squat 

After a few warm up sets complete:
3 x 70%
3 x 80%
Max reps at 90%
*As soon as you hit your last rep on set 3, rack it, strip it down about 20-30% and go immediately into 1 more max effort set. (AKA "burnout" set)
*Your 90% set should 3+ reps and then you should get another 5-7 on the burnout set. 
**SUPERSET with weighted 1min. Planks. 45/25lb. or more plate on your back.

METCON
Every 3:00 x 4 Rounds  
10 Hang Power Cleans 115/75
10 Toes to Bar
10 Front Squats 115/75 
10 Burpees over the bar 

RX+ is adding 1 rep each round. See how far you can get.
Round 1: 10 reps
Round 2: 11 reps
Round 3: 12 rep
... And so on...

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