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BASE

Front Squat

5x3

80, 85, 90, 95, 101% of 3RM FS


Back Squat

4x5

85, 90, 95, 100% of 3RM FS


3 RFT

12 BBJO (24/20)

18 Strict Pull-ups

12min Cap


GAIN

Front Squat

5x3

80, 85, 90, 95, 101% of 3RM FS


Back Squat

4x5

85, 90, 95, 100% of 3RM FS

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13/04/24 - Sat

BASE "Partner IWT Every 6min x3 10 Power Snatch (70/50) 400m Run *Partner B goes at 3min - Rest 5min - Every 6min x3 10 OHS 100 DUs *Partner B goes at 3min"

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