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Warm-up
EMOM x5: 20 Russian KB swings
Strength
EMOM x10: 5 Power cleans
WOD
1-1-1-1-1 Power clean + Strict press
3-3-3-3-3 Power clean + Push press
5-5-5-5-5 Power clean + Push jerk

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December 1, 2022

6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12

November 30, 2022

EMOM x6: 2 tall clean to low squat 2 tall split jerks + 6-minutes to build to a heavy set for the day: Clean deadlift

November 29, 2022

Skill: Ring muscle-ups + Every 2 minutes x 10:00 minutes: 1-5 ring muscle-ups or progression 30 skips or double-unders Easy calories AMRAP in 12 minutes:

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