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Monday, August 1, 2022


A. 1 Power Clean + 2 Hang Power Clean + 3 Front squat; Every 2:00 x 6 sets

-building load from 155#/105# to a tough set for the day

B. For time

75 Double unders or 125 single unders

20 kipping HSPU

20 Hang Power Cleans @ 135#/95#

75 Double unders or 125 single unders

15 Kipping HSPU

15 Hang Power Cleans

75 Double unders or 125 single unders

10 Kipping HSPU

10 Hang Power Cleans @ 135#/95#

14 minute time cap

Masters

A. AB or EB :30 HARD but sustainable effort / :30 easy effort x 6 sets

B. EMOM 10 min

     Min 1: seated DB Arnold press x 10-12

     min 2: ring rows x 10-12 with pause at top

C. 3 rounds for time *time cap 12 min**

     Row 400m

     15 Dual DB thrusters

     15 hanging knee raises or v-ups

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