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Monday, November 28, 2022


A. Every 1:15 x6 sets

1 Power Clean+1 Hang Power Clean+6-6-4-4-2-2 front squats

-building load each set from 155#/105#

B. For time

Run 400m

+

3 rounds

20 Wall ball 30#/20#

5 Wall walks

20 kb swings @ 70#/53#

+

Run 400m


Masters

A. Front squat @ 20X1 x 8,8,8,8

B. EMOM 10 min

    min 1: barbell z-press x 10

    min 2: pendlay row x 10

C. 3 rounds for time

     500/400m row

     20 wall ball

     15 KBs

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