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5-18-20

Competitive

 

Lift:

Deadlift

 

Move:

Hang Power Clean x 5 (50% of 1RM)

Front Rack Lunges x 10 (each leg)

Ring Dips x 10

5 rounds for time

 

Performance

Lift:

Deadlift

 

Move:

Hang Power Clean x 5 (scaled)

Front Rack Lunges x 10 (each leg)

Ring Dips/ Bar Dips/ Bench Dips x 10

5 rounds for time

 

Fitness

Lift:

Deadlift

 

Move:

Hang Power Clean/ DB Power Clean x 5 (scaled)

Front Rack Lunges/ Lunges x 10 (each leg)

Bench Dips x 10

4-5 rounds for time



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