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WOD05042021, MONDAY



WARMUP

3 min any machine

2 rounds

. 8 thrusters (empty bar)

. 8 front rack lunges


TASK 1: WEIGHTLIFTING

A. Squat clean and jerk

EMOM X 18 mins


TASK 2: GYMNASTICS

A. 3 rounds

. 5-10 strict HSPU

Rest 90s


B. Deficit KIPPING HSPU

EMOM X 8 mins

5 reps


C. Seated DB shoulder press (lite weight)

3 rounds, 8-12 reps


TASK 3: ACCESSORIES

A. Superset for 3 rounds

. 10/side DB Row

. 30 banded lat pulldown


B. DB/KB single leg deadlift

3 sets, 8/side

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