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12/19/22

Warm up

cal row

Then

2 rounds

5 barbell deadlifts

5 front squats

5 barbell rows


Strength

Power clean-build a heavy 2


conditioning A B A

A-3 roubds for time

5 single arm push presses

5 single arm overhead reverse lunges


B-EMOM3

1 clean

20 second L sit


Accessory

Clean pull 3x3

Clean deadlift 3x3


Oly wod

Every 30 seconds for 10 rounds

1 squat clean

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