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Back Squat 4-4-4

Back Squat 4-4-4

Back Squat 4-4-4 Use the heaviest weight you can for each set. Rest as needed between sets.

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AMRAP 9 mins w/ Buy-in: 800 m, Bar Muscle-ups and Dumbbell Hang Squat Cleans

AMRAP 9 mins w/ Buy-in: 800 m, Bar Muscle-ups and Dumbbell Hang Squat Cleans

In 9 mins do: Run, 800 m then in the remaining time, AMRAP of: 5 Bar Muscle-ups 10 Dumbbell Hang Squat Cleans, pick load

* Do not drop DB's. Scale BMU to 5 strict pull-ups

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Nothing assigned for December 7, 2017

Nothing assigned for December 7, 2017