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6//20/24 bench, deadlift, row

Warm up

World's greatest stretch

Burgenor warm up


Strength

Bench press -Build a heavy 4

Then

4 rounds

3 power snatches-Increase weight each round

3 bench presses at 80% (explosive)


Deadlift-Build a heavy 4

Then

4 rounds 2 deadlifts at 80% heavy 4

Max dips


Barbell row-Build a heavy 4

Then

4 rounds

3 rows at 80%

20 wall ball

 
 
 

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