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Friday, April 14, 2023


A. Every 1:30 x6 sets 

1 Clean Pull+1 Power Clean+1 shoulder to overhead

-building load each set from 135#/95# to a tough set for the day 

B. 3 rounds for time 

    21 Box-jumps 24"/20" box 

    18 push Press @ 95#/65#

    15 CTB pull-ups

     Run 200m


Masters

A. EMOM 12 min

    Min 1: Incline DB bench press x 10

     Min 2: 30 banded tricep pushdowns; use red or blue band

     Min 3: EB 8 cal

B. 12 min AMRAP

      9 DB push press

      12 hanging knee raises or v-ups

      15 box step ups

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