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Wednesday, April 13, 2022


A. Deadlift x3 tng reps Every 2:00 x5 sets @ 85% of 1RM

B. Every 4:00 x4 sets

3 minute AMRAP

10 Hang Power Clean and jerks 95#/65#

15 Toes to bar

10 lateral burpees over bar

Max row or bike cals remaining time

Masters

A. 3 sets:

A1. 10 DB bench press

A2. 10 bent over barbell supinated rows @ 30X1

A3. 20-30 sec hollow rocks

A4. 20-30 sec hollow hold

C. 12 min AMRAP

Row 300m

20 SA DB OH walking lunge steps 10/leg

10 tuckups/ seated knee raises/hanging knee raises

5 burpees

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