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| crossfit friends |
1. barski clean: (all from high hang wo straps) work up to 60%x2, 65%x2, 70%x2x3
2. rack jerks bnk: 2, 2, 2, 1, 1, 1. (try to hit a heavy single) max it.
3. back extensions: 3 x 10 use weight
4. ab exercises--your choice
5. beach exercises: your choic
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