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This is week three of the Back Squat and Press strength cycle! These lifts are done on a timer to efficiently use your time. The addition of the superset keeps the heart pumping and allows you to work toward your personal goals each day. What is one goal that you would like to accomplish in the next three months?

Warm-Up (12-15 min):
3 Rounds:
3 Inch-Worm-Up-Dog
10 Lateral Lunge
10 Strict C2B
10 Push-Ups
10 Back Extensions
10 GHD Sit-Up
10 BackSquats (Build to 50%)

Pre-Wod Mobility:
Squat Routine 2.0

Back Squat, 2 Rounds*:
75% x 5
85% x 3
95% x 1+

*Lift every 2 minutes. 12 Minutes total. Choose a goat to superset with.

12 min AMRAP:
12 Hang Squat Cleans 155/105-lb
12 Muscle-Ups Or, Sub: 12 strict ring/bar dips

Post-Wod:
260 m Sled Push 90/50-lb

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