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02.8.2022

WARM UP

- 10 Shuttle Run

- 10 Air Squat

- 50 Skipping rope

- 5 Empty bar squat clean

- 5 empty bar shoulder to overhead

- 5 empty bar back squat



STRENGTH

A. EMOM

Every 1:15 x 5 Set:

- 2 Squat Clean

- 1 Split jerk


B. EMOM 4

- 4 Back Squat


Then directly into

1 Set:

- 20 Back Squat



WOD

3 Rounds for time: (cap18)

- 250m Machine

- 1 Macho Man

( macho man is: 3 Power Clean, 3 Front Squat, 3 Shoulder to overhead)


* 2mins rest


3 Rounds:

- 200m Machine

- 15 Box jumps

- 15 Wall-balls

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