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BUILD – 3 November

Illawarra Athletic – Build

Weightlifting

a1: Upper pull

M: Strict C2B @2010; 2x AMRep-1, 1xAMRep

F: Lat pull @2010; 3×12+12 (wide+narrow)

a2: Push Press (3xM.3-F.5)

Metcon

b: Metcon (Weight)

EMOM12 (M50-60%, F65-75%)

1 SG DL (to high hang)

1 SG pull

1 Full snatch

Metcon

c: Metcon (No Measure)

3RNFT (80% intensity)

Wall ball x30

TTB x15

Power cleans x10 (155/105#)

Burpee (bar hop) x5
This is NOT a race!

Cleans as neat singles.

NOT TnG!

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