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Friday, May 5, 2023


A. 1 Power Clean + 1 Hang Power Clean + Front squat x5,4,3,2,1 

Every 2:00 x5 sets 

-building load from 165#/110# 

B. 7 rounds for time

    7 Box-jumps on and over 24"/20"

    5 Deadlifts @ 245#/165#

    3 Wall walks

    12 minute time cap


Masters

A. Complete 3 sets

    A1. Dual DB FR goblet squats @ 30X1 x 8-10; strict tempo

    A2. Dual DB bent over flies

    A3. Dual DB lateral raise

    A4. Banded tricep pushdowns x 25

C. For time

    10-20-30

    SA DB alt snatch

    Single DB step ups

    50 single unders after each set

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