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Monday, December 5, 2022


A. EMOM 9 min

Hang Squat Clean

3 reps x3 min

2 reps x3 min

1 rep x3 min

-starting @ 155#/105# build to a tough single for the day

B. 5 rounds for time

15 Wall ball 20#/14#

12 Hang Power Cleans @ 115#/75#

9 burpees over bar


Masters

A. Complete 3 sets:

     A1. Front foot elevated goblet split squat@ 30X1 x 10/leg

     A2. Barbell strict press from rack x 10

     A3. Ring rows @ 30X2 x 8-10; keep strict tempo

B. 6 min AMRAP

     Row 10 cal

     12 hand release push-ups

     Rest 2 min

     6 min AMRAP

     Echo bike ride 10/8 cal

     10 alt SA DB snatch

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