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Saturday 10/7/23

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Strength (27:00 Clock)
14:00 to perform: Clean (POWER OR SQUAT)
Warm up and build to: 4 @ 70% — 4 @ 75% — 3 @80% — 3 @ 82.5%
Straight into…
Upper Strength 13:00
3×8 Bench Press (RIR 2-3)
3×8 Double DB Bent Over Row (RIR 2-3)
METCON (20:00)
Buy In:
25 Toes to Bar
Straight Into…
3 Rounds:
Run 400 M
15 Wall Ball (RX: 20/14)
12 Pull Ups (ADV: Chest to Bar Pull Ups)
OPTIONAL WORK:
3 Rounds:
15 ghdsu + 8 Strict Chin Up (weighted or unweighted)
Weakness Monostructural Work:
Row OR Ski OR C2 BIke OR Run:
:20 Sprint :40 Rest (5 sets)

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