SELECTION PREP

WK4

10min run/row/ski/ad

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3x20 sqt

3x5 GS w/5sec pause

3x5 tuck jump

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5x clean hi pull @ 80% 1RM + 1min Row @ 90% MHR + 3min rest

3rds

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5min intermission (including 3rd-3min rest)

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5x BS @ 80% 1RM + 1min run @ 90% MHR + 3min rest

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5min intermission (including 3rd-3min rest)

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5x 20m DB bear crawl @ 2x70# DBs


Kurtis Frasier