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Wednesday, March 29, 2023


A. Take 15 minutes to complete the following:

     Close grip bench press 4 sets 2-3 reps @ 95% of 3RM 

then complete one more set of Max UB @ 90% of 3RM 

B. For time 

15-12-9 Power Snatches @ 115#/75# 

21-15-9 Toes to bar 

*Run 400m btw each set


Masters

A. EMOM 12 min

     min 1: clean grip deadlifts x 10

     Min 2: ring rows or strict banded pull-ups x 8-10

     Min 3: bike erg 250m

B. AMRAP 10 min

    200’ shuttle runs

    15 kettlebell swings

    10 burpees

C. 3 sets

      15/arm DB hammer curls

      15 OH DB triceps extensions

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