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1/17/23 push press x 6

Warm up

1 minute row

3 rounds

5 db strict presses with 4 second negative

20 second hollow hold

Then

4 minute max calorie row


Strength

Push press-Build a heavy 6


Conditioning

ABA

A CFT

Calorie row 70% 4 minute max


B EMOM5

3 push presses

20 second lat hollow rocks


Accessory

3-5 rounds

10 Landmind push presses

10 Rear delt flys


Extra accessory

7 minute row-Comfortable pace


Oly WOD

Every 30 seconds x10 rounds

1 push jerk

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