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Monday 11202023

Warmup

Core -

Tabata

Boulder shoulders & core


STRENGTH I

EMOM 12:

1 hang power clean

– Increase loading across as many sets as possible.

– Reps all start from the hang.

– Begin at 70% of your 1-rep max power clean.


WOD

RX

3 rounds for time:

50 air squats

7 ring muscle-ups

10 hang power cleans (95/135 lb)


You can also reduce the number of Muscle ups per rd.


Level 2

3 rounds for time:

50 air squats

7 chest-to-bar pull-ups

10 hang power cleans (75/115 lb)

Use a band if needed !


Level 3

3 rounds for time:

30 air squats

15 ring rows

10 hang power cleans (45/65 lb)

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