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SWOLEvember Week 4

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Monday
Strongman 5K
Teams of 3
1 mi Sled Drag
1 mi Farmer’s Carry
1.2 mi Sandbag Carry

Tuesday
Strength
a1)3×15 Wide Grip Bench Press
a2)3×8 Tempo Deficit Push Up 3s Down

Cond
Junk Yard Tings
4 Rounds | 1 Min Ea Station
-Row
-Bike
-Battle Rope
-Curl & Press
-Sledgehammer Swings

Wednesday
Strength
Teams of 2
5 Min Find 3RM TnG Power Clean
<THEN>
Every 90s| 6 Rounds
5 TnG Power Cleans @ 75% of 3RM

Cond
Teams of 2
18 Min Cap
Run 400m
50 iGyG Clean & Jerks @ 75% 3RM
50 iGyG Box Jumps 30/24
Max Strict Pull Ups w/Remaining Time

Thursday
GYM CLOSED

Friday
JUST BE THERE
(2 HOUR WORKOUT)

Saturday
AFTERBURN