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Wednesday 12.4.19

3 Rounds: 2 Lap Run 10 Power Cleans (115/75) 500/400 Meter Row 10 Push Jerks (115/75)



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Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips

Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a