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Monday, May 17, 2021

In 20 minutes complete

A. Power clean

1 set of 3 @ 75%

1 set of 3 @ 80%

2 sets of 2 @ 85%

2 sets of 2 @ 90%

B. Clean pull

2 sets of 5 @ 100%

2 sets of 3 @ 105%

B. AMRAP 15 min

2 Bella complex 135,95

200m run

4 Bella complex

200m run

6 Bella complex

200m run

8 Bella complex

200m run......

1 Bella complex = 1 clean + 1 shoulder to overhead+ 1 front squat + 1 shoulder to overhead


Masters

A. Front squats; 10,8,6,4,2; build to a HEAVY set of two

B1. SA DB bent over row x 10/arm

B2. DB bench press x 15

X 3 sets

C. 10 min AMRAP

200m row

6 ring rows or pull-ups with band

12 goblet squats

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