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Wednesday, January 25, 2023


A. Take 15 minutes to complete the following 

 2 sets of 5 strict press 

2 sets of 5 push press 

2 sets of 5 push jerks 

 -building load throughout but ensure you increase load when movement changes! -

2nd set of each needs to be challenging 

B. For time 

4 Wall walks 

12 Hang Power Snatches @ 95#/65# 

24 Pull-ups 

4 Wall walks

12 Hang Power Snatches

16 CTB pull-ups

4 Wall walks

12 Hang Power Snatches

8 bar MU

14 minute time cap


Masters

A. EMOM 12 min

     min 1: 10 barbell strict press

     min 2: 10 Dual DB Romanian deadlifts

     min 3: row 150m

B. 10 min amrap

     EB 8 cal

     16 DB step ups

     24 single/double unders

C. Accumulate 3 min FLR

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