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24.5.2022

WARM UP

- 200m Machine

- 10 Air Squat

- 20m Walking Lunges

- 5 Empty bar Power Clean

- 5 Empty bar Front Squat



STRENGTH (18mins)

Barbell complex 6 sets:

- 2 Clean (Power Or Squat)

- 2 Front Squat

- 1 Shoulder To overhead


3 Sets:

- 6/6 Single leg RDL

- 6/6 Single DB Row

- 12 Superman/ Back Extension



WOD (cap16)

For time:

10 - 8 - 6 - 4 - 2

- Power Clean

- Shoulder to overhead

15 - 12 - 9 - 6 - 3

- Cal Machine

- Box jump over

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