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Monday, October 24, 2022


A. 1 Power Clean + 1 Hang Power Clean + 1-2 S2oh

Every 1:15 x8 sets

-building load from 135#/95# to a tough set for the day

B. For time

21 Front squats @ 95#/65#

12 Kipping HSPU w/ defecit (45#/25# plate)

Run 400m

21 Push Press @ 95#/65#

12 Kipping HSPU w/ defecit

Run 400m

21 Thrusters @ 95#/65#

12 Kipping HSPU w/ defecit


Masters

A1. Strict shoulder press from rack @ 30X1 x 8; build

A2. Strict pull-ups with band @ 20X2 x 8-10

A3. Double KB FR goblet squat @ 30X1 x 10

X 3 sets

B. For time:

    200m row

    30 wall ball

    40 sit-ups

    500m row

    40 sit-ups

    30 wall ball

    200m row

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