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Monday, November 30, 2020


A. Every 90 sec for 8 sets complete the following:

1 hang clean pull + 1 hang power clean + 1 hang squat clean; build

B. 5 rounds For time

12 SA DB hang squat clean 50,35

10 handstand push-ups

40 double unders


Masters 7:15am

A. 12 min EMOM

6-8 plank ups

8-10 tricep extensions

10 dbl KB death march (5/leg)

B. Before each set: Row 250 or AB 12/10

21-15-9

Standing ring dips

TTB or knee raises

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