Tuesday 6/24/2025

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WOD
"Orlando Squeeze"
Every 1:30 (12:00)
12/10 Calorie Bike
5 Power Snatches (50-60%)
*Score is slowest set

Accessory 
3-4 sets:
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets

Monday 6/23/2025

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Strength 
Front Squat 5x3
5 sets
3 Front Squats @80%
4 Box Jumps (moderate-high height)

Accessory 
Box Jumps: Moderate-High Height
5 sets
4 Box Jumps

WOD
"Atlanta Bouncers"
3 sets
5:00 AMRAP
3 Strict Handstand Push Ups
6 Burpee Over Dumbbells
9 Dumbbell Squats (35s/25s)
-rest 2:00 between sets-