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Today's workout focuses on snatches. We'll start with a strength component, performing 5 sets of 5 reps at 65% of your 1-rep max. The metcon consists of a snatch complex, incorporating power snatches, squat snatches, and overhead squats. Choose a weight that challenges you but allows for proper form and complete the workout for time. The time cap is set at 12 minutes. Good luck!

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Today's workout focuses on gymnastics movements such as handstand push-ups, pull-ups, ring dips, toes-to-bar, box jumps, kettlebell swings, burpees, wall balls, and double unders. Prior to the workout, warm up with a mix of cardio, dynamic stretches, and skill practice of a gymnastics movement of your choice. For the strength component, perform clean complex sets and front squats. The metcon consists of three parts with 5 rounds each, separated by 2-minute rest periods. Scale the workout as needed to maintain intensity and safety.

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Back Squats for strength followed by an AMRAP of front squats, box jumps, and wall balls for the metcon.

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Today's workout focuses on the clean. Start with a thorough warmup including dynamic stretches and mobility exercises. Then, move on to the strength component which consists of 5 sets of 3 clean reps, gradually building up to a heavy set. Finally, the metcon is a 5-round workout for time, incorporating power cleans, toes-to-bar, and wall balls. Choose a weight for the power cleans that challenges you, but allows for proper form and technique. Push yourself to maintain a steady pace throughout the workout and aim for consistent movement in each round. Have a great workout!

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Today's workout focuses on building strength with back squats and testing your cardiovascular endurance with a 12-minute AMRAP of hang power cleans, wall balls, and box jumps. Push yourself and maintain good form throughout the workout.

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Today's workout is a chipper-style workout focusing on conditioning and stamina. In addition to the warmup, the workout consists of a 50-40-30-20-10 rep scheme of various movements, including double unders, kettlebell swings, box jumps, wall balls, and handstand push-ups. Scale the movements and weights as needed while maintaining intensity and proper form.

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Today's workout consists of a strength component involving Deadlifts and Bench Press, followed by a high-intensity metcon. The metcon is a For Time workout which includes Wall Balls, Kettlebell Swings, Box Jumps, Toes-to-Bar, and Handstand Push-ups. The focus of today's workout is to test your strength endurance and challenge your upper body and core strength. Push yourself to complete the workout as fast as possible while maintaining proper form.

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Today's workout focuses on improving snatch technique and power. The strength component consists of a snatch complex with increasing weight. The metcon is an AMRAP style workout with power snatches, box jumps, and wall balls to challenge your endurance and stamina.

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Today's workout focuses on gymnastics skills. The warmup includes stretching and dynamic exercises to prepare your body. The strength component consists of 5 sets of handstand push-ups and ring muscle-ups. The workout is a challenging couplet of handstand push-ups and ring muscle-ups, aimed at testing your upper body strength and coordination.

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Today's workout focuses on improving power cleans and front squats. The strength component consists of 5 sets of 3 reps of power cleans and 3 sets of 5 reps of front squats. The workout is a timed chipper with descending reps of power cleans and front squats. The weights used are 95 lbs for both exercises. Push yourself to complete the workout as fast as possible while maintaining good form.

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Today's workout is focused on power cleans for strength and a metcon that compliments it. Warm up with a 500 meter row and 10 minutes of light cardio, then perform dynamic stretches and mobility exercises. For the strength component, do 5 sets of 3 reps of power cleans, gradually increasing the weight. Rest 2-3 minutes between sets. The metcon is a 15-minute AMRAP of front squats, toes-to-bar, and calorie row. Push yourself to complete as many rounds as possible within the time frame. Enjoy your workout!

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Today's workout is a chipper workout that combines various movements for time. The optional strength component is back squats, focusing on sets of 5 reps. The warmup consists of 3 rounds of running, lunges, air squats, push-ups, and sit-ups, followed by stretching exercises. Make sure to scale the workout and weights appropriately to match your fitness level.

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