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April 24, 2019

23
Apr

April 24, 2019

GROUP WARMUP
2 sets –
T-Spine Opener 
5 Hinge (stiff legged deadlift) with empty bar
5 Hang power clean 
5 Front squat
5 Shoulder press+ 5 Push press + 5 Push jerk

BARBELL TEST
For time:
3 rounds of 
“Macho Man”
RX+185/125 RX 145/100 Master 55+115/75 

Rest 2:00

For time:
4 rounds of 
“Macho Man”
RX+155/105 RX 115/75 Master 55+105/65 

Rest 2:00

For time:
6 rounds of 
“Macho Man”
RX+135/95 RX 105/70 Master 55+95/55 

1 round of “Macho Man” =
3 power clean + 3 front squat + 3 shoulder to overhead

ALTERNATE TEST 
3 Dumbbell hang power clean + 3 front squat + 3 push press

STRONGMAN WORK
3 sets of:
5 D-ball or sandbag over shoulder 
50ft Farmers carry 

CharityWOD Reminder

CharityWOD is getting close! If you haven’t already, please email your parter names, team name and division to hello@verostrength.com so that Pedro can register you. Also, bring is your cash/check (made our to Sunday Strong). Deadline for both is May 6.

We’ve got a dozen teams so far! If you want to participate and need a partner, reach out and we will find you one.

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