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Wednesday, January 11, 2023


A. 1 Power Clean + 1 Hang Power Clean

Every 45 seconds x12 sets 

-building load every 2 sets from 135#/95# to a tough set for the day 

B. For time

9 Power Cleans @ 155#/105#

9 toes to bar

Run 200m

12 Power Cleans

15 toes to bar

Run 200m

15 Power Cleans

21 toes to bar


Masters

A. EMOM 12 min

     min 1: 8-10 renegade rows

     Min 2: 50m OH DB carry

     Min 3: DB Romanian deadlifts x 10

B. 10 min amrap

     24 single unders

     12 DA DB hang clean & jerks

     8 single DB step ups

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