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martedì 8 ottobre 2024

  • with a 30s work – 40s rest
  • pattern, six rounds of:
  • seated/banded
  • bar muscle-up
  • progression
  • EMoM for 8 minutes
  • – complex for load –
  • clean pull
  • power clean
  • hang-power clean
  • power clean
  • start around 60% 1 RM
  • 9 – 12 – 15 – 18 – 21
  • reps for time of
  • burpee-box jump
  • (50/60 cm box)
  • after each of the five rounds
  • perform 45m double KB
  • farm’s carry
  • (16/24 kg KBs,
  • lane in 7,5m long)
  • time cap: 11 minutes