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TUESDAY09062022

STRENGTH

1 SPLIT JERK

EMOM 8

65-75%

Max Speed focus

5 HANG POWER CLEAN

EMOM x 8

45-60%

AFAP


GRIP WORK

4 sets:

8 TTB

100ft 2-DB farmer's carry @ 50/35# ea

8 TTB


-rest 60-90 sec btw sets-

*cap of 90 sec each set


ROWING CONDITIONING


3 sets of:

Row 600/500m @ 3-5 seconds per 500m slower than 2k sustainable test

rest 30 seconds

REST4 MIN x2SETS


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