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10/30/23 clean and jerks x 3/ Box Squats 6

Warm up

1 minute bike

Greatest stretch ever

Barbell warm up

5 reps of each With an empty Barbell

Romanian deadlifts

Barbell rows

Front squats With a pause at the bottom Strict press with a pause at the top


EMOM5 -start with an empty barbell, and increase weight each round

3 clean and jerks {Power cleans)

Box squat-build a heavy 6

Chin ups-find a one minute Max

conditioning ABAC

A-For time 2 minute cap

50 ring dips/ 100 bench dips

B-every 90 seconds x 3 rounds

3 box squats

6 strict toes 2 bar


3 chin ups

5 push ups

7 sit ups

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