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©2018 by Freedom Athletic Academy.

WEDNESDAY 7.18.18

July 17, 2018

A.
4 Sets:
(2) KB Front Rack Squats x 10 @ 3030 tempo
SA DB Press x 10/side


B.
5 RFT:

1:00 Assault bike (sustainable pace)

15 KB Thrusters

:30 Ring Row Hold
_________________________________________________

PERFORMANCE

A.
Clean and Jerk
3-3-3-3-3
Rest 60-90s

B.
4RFT:
20 Thrusters (135/95)
20 Pull-Ups
20 Burpees

18:00 Cap  


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