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12/2/22

Warm up

1 minute row

30 sec goblet squat hold

30 sec handstand hold


Strength

Front squat-Build a heavy 4


Conditioning-A B A

A-500/400 meter row

B-Every 90 seconds x 4 rounds

2 front squats

1 rope climb

30 second handstand hold/ practice


Accessory

3x10 belt squat

3x30 sec front rack hold ahap


Oly WOD

Emom7

1 hang squat snatch

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