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19.9.2022

WARM UP

Every :90x3

- 200m Machine

* remaining time max :

-Wall- sit



STRENGTH: (10 Min )

A.

EMOM / 5 Sets :

- 1 Power clean

- 1 Front squat

- 1 Hang power clean

- 1 Shoulder to overhead




CONDITIONING:(25min )PARTNER

For time :

15 - 12 - 9

- Hang power clean (Synchro)

- Synchro burpees


Then ..

buy :

- 1000 m Machine

AMRAP: (you go i go )

- 4 Box jumps

- 6 Front squat

- 8 Shoulder to overhead

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