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    • Apr 7

BASE

Floating Clean Pull

3x5

85, 90, 95% of 1RM Clean


4 Sets

4-Pos Pause Clean Deadlift

*Pause 2s at 1", Below Knee, Above Knee, Mid-Thigh

@ 90-95% 1RM Clean


10min EMOM

8/6 Cal Row + 8 Burpee Over Rower

*Go in 2 Waves, sub for ski if needed

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04/05/24 - Sat

BASE Partner IWT Every 6min x3 10 Power Clean (85/55) 40/32 Row *Partner B starts at 3min - Rest 5min - Every 6min x3 10 Front Squats 400m Run *Partner B starts at 3min"

03/05/24 - Fri

BASE HSW Practice AMRAP 7 200m Run 10 Strict Pull-ups - Rest 3min - AMRAP 7 200m Run 15 Push-ups - Rest 3min - AMRAP 7 200m Run 25 Squats *With a 9/6kg Vest

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