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Friyahhhh 05192023

WARMUP


Back Squat

Set 1 – 5 reps  @ 65%

Set 2 – 5 reps  @ 75%

Set 3 – Max reps  @ 85%

Rest as needed


Shoulder Press

Set 1 – 5 reps  @ 70%

Set 2 – 3 reps  @ 80%

Set 3 – Max reps  @ 90%

Rest as needed


WOD

3 sets:

75 Seconds on/75 seconds off:

8 Deadlifts @ 225/155lbs

8 alternating DB power Snatches @ 50/35lb

AMRAP rope climbs in remaining time


3 sets:

75 seconds on/75 seconds off:

8 dual DB Power Cleans @ 50/35lbs

50ft DB Farmers Carry @ 50/35lbs

AMRAP Rope Climbs in remaining time



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