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Monday, April 19, 2021


A. Power clean

Every 90 seconds

1 set of 3 @ 70%

1 set of 3 @ 75%

2 sets of 3 @ 80%

B. Clean pull

Every 90 seconds

3 sets of 3 @ 90%

Not tng but hold onto the bar on the lowering

C. AMRAP 12 min

4 SA DB alt devils press 50,35

8 SA DB thrusters 50,35

16 sit-ups


Masters

A1. KB goblet squat @ 31X1 x 10

A2. Barbell wtd glute bridge @ 10X2 x 12

A3. DB seated z-press x 10

X 3 sets

C. 6 min AMRAP

Row 150m

10 situps

5 DB thrusters

Rest 2 min

6 min AMRAP

AB 8 cal

10 Kb goblet lunges

12 KBS

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