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alicanumay

24052024

Strength: Every 1:30 for 7 rounds


4-4-3-3-2-2-2 front squat


*8/8 weighted split squat after every round


WOD: 4 Rounds for time


15hand release push ups

20 one arm dumbbell hang squat clean

25 plate ground to overhead

300/250m row


rest :30


Accessory: 3 Rounds


12dumbbell hammer curl

15banded push down

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Strength: EMOM 12 min. Round 1-4 1 muscle clean + 1 power clean + 1 squat clean Round 5-8 1 power clean + 2 squat clean Round 9-12 3...

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