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Friday 7/28/23

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(18:00) Front Squat
Using Last week’s heavy set of 3, perform 4×3 at that 90% of that weight (Between 80%-90% +/-) (RIR 2-3)
METCON: (20:00)
50′ Walking Lunge (Athlete choice for weight)
15 Ground to Overhead (Athletes may perform Clean and Jerk OR Snatch) (RX: 115/75) (ADV: 135/95)
50′ DB Walking Lunge
12 Ground to Overhead
50′ DB Walking Lunge
9 Ground to Overhead
50′ DB Walking Lunge
6 Ground to Overhead
OPTIONAL ADDITIONAL WORK:
A) 5×1 Hang Snatch @ 80% – 85%
B) 5×1 Hang Clean & Jerk @ 80% – 85%
C) Deadlift 4×2 @ 80-90%

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