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190429

1) WARM-UP:

Stretch

Mobility: PVC front rack 2 x 15sec, Band Lat 2 x 15 sec

2 Rounds:

10 x Air Squats

10 x DB Push Press

10/8 x Cal Row/Ski/AAB

2) STRENGTH: Alt. EMOM 15

Front Squat x 3 (build in weight)

DB Strict Press x 3 (build in weight)

Plate Windshield Wipers x 12

3) METCON: For Time

20/16 x Cal Row or 16/13 Ski or AAB

40 x Single Arm DB Clean and Jerk @50/35 (Rx+ 70/50, scaled less than or equal to 45/30)

20/16 x Cal Row or 16/13 Ski or AAB

40 x Single Arm DB S2OH @50/35 (Rx+ 70/50, scaled less than or equal to 45/30)

20/16 x Cal Row or 16/13 Ski or AAB

40 x Single Arm DB Squat Clean @50/35 (Rx+ 70/50, scaled less than or equal to 45/30)

Earlier Event: April 27
190427
Later Event: April 30
190430