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Boom goes the Dynamite

Warm-up:
1KRow
2 rds
10 Weighted Pass Through
10 O/H Squat
10 Bottom Up Press
+
Mobility

Strength:
15 minutes
3 sets
15 O/H Squat
10 Dbl Hammer Bicep Curls

Conditioning:
20 Cal Row
20 Power Clean (135/95)
20 Cal Row
20 Push Press
20 Cal Row
20 Front Squat
20 Cal Row
20 Burpee
– Scale as needed, don’t go Rx’d if you can’t finish the cleans in 4-5 sets
** Don’t Drop the bar from shoulder height.

December 18, 2016 | News | 0

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