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Friday, August 5, 2022


A. EMOM 10 minutes

   Min 1: 12,10,10,8 front rack reverse lunges

   Min 2: Handstand hold or DB overhead hold 20-30 seconds

*building load from 115#/75# on lunges to a tough 8 for the day

B. For time

    9 Power Clean and jerks @ 135#/95#

    24 Pull-ups

    12 burpees

    9 Power Clean and jerks

    18 pull-ups

    15 burpees

    9 Power Clean and jerks

    15 Pull-ups

    18 burpees

    9 Power Clean and jerks

Masters

A. Complete 3 sets of the following:

   A1. Goblet split squats @ 30X1 x 8-10/leg

   A2. 25-30 abmat sit-ups or 12-15 ghd sit-ups

   A3. 12-15 dips off box or 25-30 banded tricep pushdowns

   A4. 10/arm DB hammer curls

B. 5 rounds for time

     200m row

     16 single DB hang clean & jerks

     8 pull-ups or ring rows; use band for pull-ups or jumping pull-ups

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