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10/11/23 power snatch+oh squat/ power clean x 4

Warm up

30 second handstand hold

10 wall facing squats

1 minute row


Strength

5 rounds starting with a pvc pipe

3 power snatches + 3 overhead squats


Power clean-Build a heavy 4


Conditioning ABAC

A-For time, 90 second cap

4/4-3/3-2/2-1/1

Single arm overhead squat 35/20


B-EMOM3

2 power cleans


C-3 rounds for time

10 deadlifts-Same weight as cleans

20 weighted v ups

 
 
 

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