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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


Strength

EMOM5

3 power cleans-start with an empty barbell


Box squat-Build a heavy 4


Push ups-1 minute max


Conditioning ABAC

A-CFT

30 hang power cleans 95/65


B-Every 90 seconds x 3

2 box squats

70% 1 min max push ups


C-15/15-12/12-9/9-6/6-3/3

Bulgarian split squats 1 kb 35/25

 
 
 

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