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Wednesday, March 30, 2021


A. Deadlift

Complete 4 tng reps Every 2:00 x5 sets @ 80% of 1RM

B. 12 minute AMRAP

12 single arm DB hang clean and jerks @ 50#/35#

200m run

12 Pull-ups/8 CTB pull-ups/4 bar MU

alternate each gymnastics movement each round going back to pull-ups after the bar MU

Masters

A1. SL KB RDL @ 30X0 x 8-10/leg

A2. DB upright row x 10

A3. DB SA press @ 10X1 w/ opposite arm held overhead in locked out position x 10/arm

X 3 sets

B. 3 rounds

10 DL

15 push press

20 cal row

C. Accumulate 5 min FLR

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