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Tuesday, 9/22

Cash in:  400m

Cash out:  4×10 each side GHD Russian oblique twists

Basic & Performance


  • Emomx10
    • Pausing Front squat x 3 (hold for 3 seconds in the bottom) climbing weight
  • Emomx5
    • 2x power clean + 1 FS
  • Emomx5
    • Clean x 1.1.1


Complete as many rounds and reps as possible in 7 minutes of:

  • 14 Alternating Single-Arm Dumbbell Snatches
  • 14 Toes to Bar


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