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שישי 17.5.24


RFA Semifinals


Part 1

00:00-08:00

AMRAP

12 Box Jump Over

12 T2B

12 Box Jump Over

12 C2B


08:00-10:00

REST


10:00-18:00

Build to a heavy unbroken Complex

1 Clean (Power or Squat)

1 Front Squat

1 Hang Clean (Power or Squat)

1 Shoulder to OH (Any Style)


18:00-20:00

REST


20:00-30:00

2000m Row / 4000m Bike In Pairs (IGUG)



 

Strongman

10M Sled Pull x4


Super Set x5

10 Shouler Press

Max Strict Handstand Push Up / Hold Handstand


Drop Set x2

Deadlift

2-4-6-8


Finisher :

3 Rounds

20 GHD Sit Ups

20 GHD Back Ext.


Bonus :

Banded Leg Rasies

10-10-10

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