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Thursday, 27 July 2023


For Time:

27 Box Jump Overs (24/20)

21 Clean and Jerks (95/65)

15 Squat Cleans (135/95)

9 Squat Clean Thrusters (165/110)

Accessory: Pistols


EMOM 10: 10-12 Pistols


EMOM 10: 8-10 Pistols (plates under heels/counterweight in front)


6-10 Pistols (to a box or using a band)

Alternative Option: 3 sets

10 Alternating Double Dumbbell Step Back Lunges (Front Rack) @ moderate weight

10 GHD Hip Raise

10 Single leg Dumbbell Romanian Deadlift (each side) @ moderate weight

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