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Friday, April 21, 2023


A. Power Clean EMOM x9 minutes 

3 reps for 3 minutes 

2 reps for 3 minutes 

 1 rep for 3 minutes 

 -load first min @ 135#/95# then build from there with last singles being TOUGH 

B. 2 rounds for time 

    Run 800m

    12 Power Cleans @ 185#/125#

  21 toes to bar

**load on Power cleans needs to be HEAVY, but no chance of a Fail.


Masters

A. Complete 4 sets

     A1. Clean grip deadlifts x 10,8,6,4; build to a tough set of 4

     A2. Ring FLR x 30 sec

B. For time

     100 single unders

     20 deadlifts

     30 push-ups

     40 cal row

     50 v-ups

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