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31.10.2022

WARM UP

- 200m Machine

- 10 Air squat

- 20m walking lunges

- 20m Duck squat

- 20m broad jumps

- 5 Empty bar deadlift

- 5 empty bar power clean

- 5 empty bar shoulder to overhead


STRENGTH

A. EMOM

Every 1:30min for 9mins:

- 5 power clean

- 4 Front squat

- 3 shoulder to overhead

B. EMOM 6

- 3 Deadlift


WOD

4 Rounds for time:

- 21 Deadlift

- 15 push ups

- 9 Cal Machine

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