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Monday, April 10, 2023

A. EMOM 12 minutes 

min 1- 4-6 Sandbag cleans over shoulder 

min 2- 5 burpees+7/5 cal echo bike 

min 3- Weighted Wall sit 30 seconds 70#/53# 

min 4- 10-12 Toes to bar 

 

B 3 rounds for time 

Run 400m before each set

12-18-24 Hang Power Cleans @  115#/75#

18-24-30 Wall ball 20#/14#

20 min time cap


Masters

A. Back squats @ 20X1 x 3,2,1,3,2,1; build from last week to a tough set of 1

B. Complete for quality

    15-12-9-6-3

     DB bench press

     DB Romanian deadlifts

C. 10 min AMRAP

      10 Dual DB power cleans

      200' shuttle runs

      30 single unders

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