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Bench Press 333111

Warm Up for 333111 – 5 @ Empty Bar, 5 @ 30%, 5 @ 50%,3 @ 70%, 3 @ 80% 

The sets of 3 should be sets across at 85-90%. Then the singles should be increasing weight from 95-100%+

Then 3 RFT of:

Run 400m

15 Box Jumps 24/20”

12 DB Thruster 20/15kg