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211205


Weightlifting Strength

Hang clean

10 min EMOM 2 reps


start with 50% of intended target weight and build up to a technical heavy


Metcon

10-8-6-4-6-8-10 (cap 12 mins)

Front rack reverse lunges

Burpees over the bar

Hang clean and jerk


pick a weight that will allow you to maintain in no more than 2 sets

Aerobic Capacity

3k Run or Row


Metcon

10-8-6-4-6-8-10 (cap 12 mins)

DB Front rack reverse lunges

Burpees over the DBs

DB Hang clean and jerk


pick a weight that will allow you to maintain in no more than 2 sets

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