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Components

Tall Clean + Squat Jerk

Hang Squat Clean + Po ...

Power clean + push press

Back Squat

DB Death March

Walking Lunges

Weighted Dips

Metcon

01/23/23

3 x NFT
10 X-band steps each way
10 high box step-ups
10 pelvic raises *both feet elevated

A: Tall Clean + Squat Jerk (3x5+5 *empty barbell)

B: Hang Squat Clean + Power Jerk (3+1 65%, 3+1 70% 3x3+1 75% *hang below the knee)

C: Power clean + push press (73-75%)

D: Back Squat (85-88%)

Back Squat

E1: DB Death March (10 per side)

E2: Walking Lunges (*front rack kettlebell 10 per leg)

E3: Weighted Dips (4x5)

Metcon (Time)

50 wall balls 20/14
30 power cleans 155/105
15 ring muscle-ups

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