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Wednesday, May 3, 2023


A. Take 15 minutes to complete the following 

Back Squat @ 30X1 

 x5 @ 80% 

x3 @ 85% 

3x1 @ 90% 

% based on 3RM BS 

B. For time 

27 Power Cleans @ 95#/65#

81 lateral bar hops

21 Power Cleans @ 95#/65#

63 Lateral bar hops

15 Power Cleans @ 95#/65#

45 lateral bar hops

9 Power Cleans @ 95#/65#

27 Lateral bar hops

*14 minute time cap


Masters

A. Complete 3 sets:

     A1. seated Arnold press x 10

    A2. renegade rows x 8-arm

    A3. KB Romanian deadlifts @ 30X1 x 10

B. AMRAP 12 min

    200m row

    15 dual DB hang cleans

    10 hand release push-ups

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