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Friday 221213

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Day 5

Friday 221223

 

A. 1 complex every 1:30 x5

1 Deadlift

2 Hang power clean

3 Push Jerk

Rest 4:00 then B

B. AMRAP 21:00

1 sandbag push down and back

3 stone to shoulder

6 pull-ups/c2b/mu

12 pistols/ 6 single leg step up each leg

400m run/500m row or ski/1k bike

E3MOM starting at 0:00

1 clean & jerk at 100% of A

0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00

C. December ABS

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