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2/12/22

Warm up

1 minute row

1 minute plank

Then 3 rounds

5 push ups

5/5 lateral hops

10 kb swings


Strength

Deadlift-build a heavy 4


Conditioning

A B A

A-AMRAP3

7 dips

1 rope climb


B-3 rounds in 4 minutes

2 deadlifts

4 long jumps

10 sit ups


Accessory

3 rounds

10 romainian deadlifts

10 barbell rows

10/10 Russian twists

Then

100 banded leg curls


Oly WOD

EMOM7

2 clean pulls



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