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11/8/23 power cleans x 3/ box squat x 4

Warm up

1 minute bike

5 barbell rows

5 romainian deadlifts

5 front squats

5 back squats

5 good mornings



3 power cleans-start with an empty barbell

Box squat-Build a heavy 4

Push ups-1 minute max

Conditioning ABAC


30 hang power cleans 95/65

B-Every 90 seconds x 3

2 box squats

70% 1 min max push ups


Bulgarian split squats 1 kb 35/25

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