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Nov 21-26

Updated: Nov 22, 2022


A. Hang Snatch+OHS+Snatch with pause in OHS+Snatchx3

B. Snatch EMOM 12-build to 85%

in 3 minutes complete

400m Run

15 OHS-light! max strict pull ups

rest 2 minx4


A. Back Squatx4x6 between 75-85%

4 rounds

1 min to complete

1 rope climb

10-12 burpees

max db clean and jerks

rest 3 min

90 secs to complete

2 rope climbs

15 t2b

max db lunges

rest 3 min


A. Bench Pressx6x6 between 70-80%

emom 40

minute 1-12/10 cal ski

minute 2-6 power clean+6 push press

minute 3-10/7 cal bike

minute 4-14 wall ball

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