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Friyeahhhh!!

Warmup

tabata -

single leg vups

bird dogs


Strength

Power clean + squat clean + power jerk

Every 90 sec

7(1+1+1)@70%

WOD

5 rds

1 rope climb

6 bar muscle

1 rope climb

12 power snatches 95/75

Try to keep steady rounds , pick a weight you can do unbroken.

Rope climbs - lay to stand

Bmu - box / band / ctb pull-ups

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