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Friday, January 14, 2022

Friday

A. For time

6 wall walks

24 single arm Db hang clean and jerks 50/35

24 pull-ups

36 single arm DB thrusters

24 pull-ups

24 single arm Db hang clean and jerks

6 wall walks


B. Bike/row NO bike erg

20 seconds HARD effort; rest 40 seconds x8 sets


mastes

A. 1 clean grip deadlift + 2 power cleans x 8 sets; build to a tough set

B1. DB bicep curl @ 20X1 x 12

B2. Side lateral shoulder raise @ 20X 1 x 12

B3. OH DB tricep extensions @ 30X1 x 12

X 3 sets

C. 5 min AMRAP

Row 150m

10 sit-ups

Rest 2 min

5 min AMRAP

AB 7 cal

7 KB sumo deadlift high pulls

Rest 2 min

5 min AMRAP

12 goblet squats

12 prisoner step ups

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