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11/28/22

Warm up

10 Al bike

Then 3 rounds

30 second active hang

30 seconds of banded squats

30 second L sit


Strength

Back squat-Build a heavy 6


Conditioning

ABA

A-AMRAP2

5 chin ups

5 ring dips


B-Every 90 seconds

3 back squats

30 seconds of hollow rocks


Accessory

3x5 snatch grip deadlift

3x7 barbell hack squat

3 minute hollow hold


Oly WOD

EMOM5

3 snatch pulls

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