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Friday, June 23, 2023


A. MInutes 0:00-12:00

Build complex to heavy set for the day

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 s2oh

B. Minutes 12:00-27:00

5-4-3-2-1 

Wall walks 

10-8-6-4-2 

Power Cleans @ 155#/105# 

10-10-10-10-10

Toes to bar


Masters

A. Take 12 min to complete 4 sets:

      A1. hip extensions or weighted barbell good @ 30X1 x 10

     A2. Dual DB overhead carry x 50m

    A3. Inverted barbell row @ 20X1 x 10

B. AMRAP 12 min

     EB 8/6 cal

     10 KB sumo deadlift high pulls

     20 jump rope

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