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10.10.2022

WARM UP

- 200m sprint

- 12 Jumping squat

- 20m walking lunges

- 20m bear crawl



STRENGTH

A. EMOM 6:

1 Power clean + 2 hang squat clean


B. in 10 mins:

5 x 3

Front squat


3 Sets:

- 12 Alternating reverse lunges

- 12 Back extension

- 12 single leg v-up



WOD

4 Rounds for time: (cap17)

- 300m machine

- 12 Wall-balls

- 9 Power clean and press

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