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Monday, November 29, 2021

Monday

A. Power Clean x1/ Push Jerk x2 EMOM x6 minutes

building load each minute to a tough set

B. Power Clean x2 EMOM x6 minutes

building load from last weight of A

C. For time

7 Clean and jerks @ 155#/105#

7 wall walks

Run 200m

9 clean and jerks @ 155#/105#

5 wall walks

Run 200m

11 clean and jerks @ 155#/105#

3 wall walks

Run 200m

Masters

A1. Seated SA DB z-press x 10/arm

A2. Banded lat pull down x 12-15

A3. Double KB FR squat @ 30X1 x 10

X 3 sets

B. 3 rounds

Row 400m

15 wall ball

10 burpees

C. Extra credit: 100 anchored sit-ups

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