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190104 Friday

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Day 5
190104

warm-up – Coach’s Choice

A. EMOM 16:00
1) 7-10 kb swings… nte 32kg/24kg
2) 7-10 high box jumps
3) 150m/100m row
4) power clean cluster… nte 135/95 – 2. 2. 2, step over bar @ dots
rest to 20:00 on timer, then B
B. 4 rounds @ 90% effort… barbells @ 100% of what was used in “A”… capped @ 10:00
5 shoulder to overhead
15 burpees
25 wall balls
C. post WOD recovery

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