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Here's how arrows get built at ELKSHAPE: 1/16/17 monday 1. Power Snatch 6x3 built up to #160 2. Squat Snatch + 2 OHS | #115,135,157,170 3. 4x5 RDL #185 4. For Time (1 bar, you change weights) 21 deadlifts #245 15 front squats #205 9 squat snatches #165 | 5:30 5. "The Sevens" 7 rounds for time of: 7 hspu, 1/17/19 tuesday 1. Power Cleans 6x3 built up to #215 2. Back Squat 6x2 #290 3. 3 rounds for time: 30 power cleans #135 30 wall ball shots #20 | 12:45 4. for time: 10 muscle ups + 100m Row...

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