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              <span class="initials">APR 30</span>
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              <a data-turbo-action="advance" class="post-title" href="/epic-erg-and-lift">Epic Erg and Lift // Thursday - 2026.04.30</a>
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              <a href="/workout_structures/amrap">AMRAP</a>
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              <a href="/movement_types/weightlifting">Weightlifting</a>
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              <a href="/equipment/rower">Rower</a>
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  <p><strong>AMRAP in 20 minutes:</strong></p><br><ul>
<li>15 Calorie Row</li>
<li>10 Deadlifts (225/155 lbs)</li>
<li>15 Calorie Row</li>
<li>10 Hang Power Cleans (135/95 lbs)</li>
</ul><br><p><strong>Instructions:</strong><br>
Complete as many rounds as possible in 20 minutes. Row for 15 calories, then perform 10 deadlifts followed by another 15 calorie row. Finish each round with 10 hang power cleans. Keep track of rounds and reps completed. Adjust weights as needed to maintain proper form throughout the workout. Have fun and push yourself to keep moving!</p>
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