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Friday, July 8, 2023


A. EMOM 10 minutes 

1 Clean Pull+1 Power Clean+1 Hang Power Clean 

-building load every 1-2 min from 135#/95# 

to a tough Complex for the day 

B. 10-9-8-7-6-5-4-3-2-1 for time

Deadlift @ 205#/145#

HSPU or DB s2oh @ 50#/35# per hand 


Masters

A. Take 12-15 min to complete 3 sets of the following:

     A1. Barbell or DB glute bridge x 12-15; pause at top

     A2. FLR x 45-60sec

     A3. DB lateral shoulder raise x 12-15

B. 35/30 cal row buy in

4 rounds

50m farmers walk

21 abmat sit-ups

14 push-ups

7 goblet atlas lunge

Optional cash-out

25/20 cal echo bike


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