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Wednesday, September 8, 2021

Strength:

Build to a 1 Rep Max Clean (Power or Squat)

(Suggested Breakup: 10 @ Barbell, 3-5 @ 50%, 60%, 2-3 @ 70%, 80%, 1-2 @ 90%+)

Note: Take 15 minutes to build up to a new one-rep max. Lift some weight! This is the final week of cleans before transitioning into a squat program. 

WOD:

12 Minute AMRAP

200 Meter Run 

6 Strict Pull-ups 

6 Ring Dips 

Note: Pick a variation that allows you to perform 3-5 pull-ups and dips per set. Use bands for both the pull-ups and dips if necessary.

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