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Performance
A: Power Clean: Build to a 1rm
B: Stationary Bar Dip; Max Reps

Lifestyle
A1: Waiter’s Bow @3111; 3 x 12-15; rest 30 sec
A2: DB Strict Press @3013; 3 x 10-12; rest 30 sec
A3: DB Step-Up; 3 x 12 per side; rest 30 sec
A4: Bent Over DB Row @3011; 3 x 12-15; rest 30 sec

Conditioning

“Helen”
3 Rounds for Time
400m Run
21 KB Swing
12 Pull-Up

A: 53/35
B: 44/26
C: 35/20



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