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Warm Up: 3 rounds - Row 250m, 5x power clean, 5x front squat, 5x push up, 5x toes 2 bar. Start off light, and increase the weight each round. Feel free to stretch or perform dynamic movements at the end of each round.
Strength: 1x clean + 1x front squat - Work up to a max for the day. Then back it down 5-10% and perform 1x clean + 1x front squat x 3 sets.
Work Capacity: Complete 21-15-9 reps of the following...
KB swing (32kg/24kg)
Core: 50x Weighted sit ups, 50x leg levers