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Friday, November 18, 2022


A. 1 Power Clean + 1 hang power clean + 1 hang squat clean thruster

Every 75 seconds x8 sets

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

B. 5-7-9 for time

Power Cleans @ 135#/95#

Barfacing burpees

Thrusters @ 135#/95#

Barfacing burpees

10 minute time cap


Masters

A. Complete 3 sets:

    10-12 DB bent over flies

    10/arm DB hammer curls

    15 tricep dips off box

    Wtd FLR x :45-:60sec

B. For time

    50 single unders

    400m row

    30 prisoner step ups

    20 DB push press

    10 ring rows or banded pull-ups

    400m row

    10 ring rows or banded pull-ups

    20 DB push press

    30 prisoner step ups

    400m row

    50 single unders

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