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210707


Warm up

200m Run

3 Rounds

1 Sprint

10 KB deadlifts right

10 KB deadlifts left

10 push ups


Strength

3 Power Cleans + 1 Push Jerk (not touch and go)

5 Sets @65%


Deadlifts

15 Reps @40% 12 Reps @45% 8 Reps @53% 6 Reps @60% 6 Reps @60%

6 Reps @60%


Metcon

EMOM 16 Mins

Min 1: 12/9 Cals Assault bike

Min 2: 10 Burpee box jump over لحد يطيح من البوكس

Min 3: 14/11 Cals row

Min 4: 60 Double Unders

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