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Monday, December 4, 2023


A. Take 12 minutes to build to a heavy squat clean single for the day 

B. 3 rounds for time 

7 Squat Clean thrusters @ 165#/110# 

14 Handstand push-ups or 14 DB s2oh HEAVY 

Run 400m


Essentials

A. Back squats to a box x 5,3,1,5,3,1; first wave should be heavier than second wave

B. 3 sets:

    20 hang power clean & jerks DB or barbell; should be a weight you can do unbroken or 10/10

    15/12 calorie row

    10 no push-up burpees

Rest 1 min

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