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3/22/23 Push press x 6

Warm up

1 minute handstand hold

10 banded lat pull downs

10 banded face pulls

20 banded rows


Strength circuit-Avalanche

4 barbell power snatches

5 negative pull ups

6 push presses-increase each round


Conditioning ABA

A-10-8-6-4-2

DB snatches 50/35

Box jump overs


BEMOM5

3 push presses


Accessory

Bottoms up presses 3x8

Bottoms up waiter walks 2x100ft

Ab wheel roll outs 3x10


 
 
 

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Strict press-Heavy 6 Then 3x3@90-100% 4 roubds-Building sets 10 dbl kb or db rows 12/9 cal row 5/5 single arm bottoms up press 12/9 cal aki Mixed tabata Kb high pulls-(from the hang position) V ups

 
 
 

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