ETAC

S w/u
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10min EMOM BB Complex
1x PC + HC + FS
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7x3 Power clean
*start light and increase weight accordingly
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5x DL off 4” Deficit @ (50% + 25% bands ) + 2x weighted knee jump + 1min AD
3 sets, 2min rest between
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5x box sqt @ (60% + 25% bands ) + 5x heavy KBS + 1x box jump ladder @ 16/24/28/32”
3 sets, 2min rest between
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2min Max effort Hand release pullups.
*after full rest complete as many pushups needed for a total of 100x
1-10-1 ladder Pullups