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Friday, July 16, 2021


A. In 15 min complete

Push jerk

x5 @ 75%

x5 @ 78%

x3 @ 83%

x3 @ 85%

x1 @ 88%

x1 @ 90%-93% (individuals choice based on feel but cap @ 93%)


B. “Nasty Girls” w/bar muscle ups

3 rounds for time

50 squats

7 muscle ups

10 hang cleans 135,95


Masters

A1. DB bench press x 10

A2. Inverted barbell rack row x 10

A3. Goblet split squat @ 30X1 x 8-10/leg

X 3 sets

B. for time

21-15-9

AB calories

DB Romanian deadlifts

Burpees

C. AB 12 cal; rest 1 min x 4-5 sets

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