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Friday, September 22, 2023


A.  EMOM 10 min

     1 Squat Clean + 1Hang Squat Clean

-building load from 135#/95# or 70% of 1RM clean to a tough complex for the day 

B. For time 

3 Wall walks

10 kb swings @ 70#/53#

Run 300m

5 Wall walks

20 Kb swings @ 70#/53#

Run 300m

7 Wall walks

30 kb swings @ 70#/53#

Run 300m


Masters

A. EMOM 12 min

     Min 1: row 30sec hard effort

     Min 2: 30-45sec goblet wall sit

     Min 3: DB bench press x 12

B. 8 min AMRAP

     5 ring rows or jumping pull-ups

    10 push-ups

     15 air squats

Rest 2 min

    8 min AMRAP

    Row 10/8 cal

    10 wall ball

    10 kettlebell swings

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