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12/21/22

Writer: John McGuireJohn McGuire
Dec 20, 20221 min read

Updated: Dec 20, 2022

Warm up

30 second dead hang

30 second goblet squat hold

30 second plank hold

Then 2 rounds

5 dead to active hangs

7 Scap push ups

9 goblet squats-Banded


Strength

Back squat-Build a heavy 4

Practice dips, pull ups and push ups in between sets


Conditioning ABA

A-AMRAP3

5 chest 2 bar pull ups

5 dips

5 push ups


B-EMOM4

2 Back squats


Accessory

2 minute back rack hold-As heavy as possible


Belt squat 3x8-12


Oly WOD

EMOM5

1 snatch press + 2 overhead squats


 
 
 

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