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1/16/23 Back squat x 2

Warm up

3 Rounds

15 kb swings

10 goblet squats

5 1/2 burpees


Strength

Back squat-Build a heavy 2


Conditioning ABACA

A-AMRAP3

5 dips

5 chin ups

5 V ups


B-EMOM4

1 Back Squat


C-Back Squat drop set (3 drops, cut 10-20% for max reps of each weight)


Accessory

Seated good mornings 3x5

Side plank 3x30 seconds

Deficit split squat 3x7


Oly WOD

EMOM5

2 hang squat cleans


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