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The Factory Strength and Conditioning – Strength & Conditioning

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Back Squat

10 x 3 @ 75%

Front Squat

5 x 3 @ 80%

Metcon (Time)

3 sets: (3 min cap each set)

Shuttle Run (edge of mats to wall x2)

20 Wall Balls (20/14)

6 Alt DB Squat Snatches (50/35) OR 12 HEAVY DB Power Snatches

Shuttle Run (edge of mats to wall x2)

-rest 4 mins between sets-

**Only sub power snatches if mobility isn’t there for squat snatches

Metcon (No Measure)

3-4 sets (not for time)

20 GHD Sit Ups

60 second weighted plank

20 seated russian twists (As Heavy As Possible)