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3/8/23 2 power cleans + 1 front squat or

Warm up

5-1

Deadlift

Front squat

Strict press

Back squat

Barbell row


Strength

Build a heavy

2 power cleans + 1 front squat

1 power clean + 1 squat clean


Conditioning

10 rounds for time (15 minute cap)

1 power clean + 1 front squat or 1 squat clean

3 strict toes 2 bar

5 strict ring dips (Rx+ muscle up to ring dip)


Accessory

Romanian deadlifts 3x8-12

Step downs 3x8-12

Barbell row 3x8-12

Barbell skull crushers 3x8-12


 
 
 

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