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Monday, July 12, 2021


A. Power snatch x9 min EMOM

3 min for 3 reps @ 75%

3 min for 2 reps @ 80%

3 min for 1 rep @ 85%+

B. Slow to knee snatch pull x5 min EMOM

2 min x3 reps @ 90%

3 min x2 reps @ 100%

B. 3 rounds

Run 400m

50 kettlebell swings 53,35

50 sit-ups


Masters

Day 1

A. Row 250m; rest 1 min x 4-5 sets

B1. SA DB OH tricep extensions @ 20X1 x 10/ arm; rest 30 sec

B2. DB hammer curls x 12/arm; rest 30 sec

B3. Barbell rollout x 10; rest 1 min

X 3 set

C. 5 rounds

AB 10 cal

10 push-ups

10 front squats

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