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  • Sergiy Gabbe

Tuesday 20 October 2020

1. Strength

Back Squats


Every 0:20 for 3:00 (9 sets)

1 Rep (increase weight as desired)


Then;

In 12:00, establish a heavy single

2. Benchmark

”Fran”

For Time: (12:00 Cap)

21-15-9

Thrusters (42.5/30kg)

Pull-ups

Extras:

Row Conditioning

15:00 for Max Distance

*Increase pace every 3:00 until completion

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