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Friday, 20 October 2023


Strength: Shoulder Press

Establish an 8 RM for the day. Then, perform a drop set

of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.


Conditioning:

AMRAP 9:

Round 1: 3 Power Cleans (155/105) + 1 Wall Walk

Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Round 3: 3 Power Cleans (155/105) + 3 Wall Walks

Round 4: 6 Power Cleans (155/105) + 4 Wall Walks

Round 5: 6 Power Cleans (155/105) + 5 Wall Walks

Round 6: 6 Power Cleans (155/105) + 6 Wall Walks

Round 7: 9 Power Cleans (155/105) + 7 Wall Walks

- The workout continues increasing in this manner until time is up. For scoring, note

the round number of the last round successfully completed + reps into the next round.

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