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Components

BTN Push Jerk

Squat Clean + Hang Po ...

Hang Power Clean

Metcon

Settings

Workout

Tuesday - 09/27/22

3 x NFT
5 kettlebell high pulls each arm
15 Russian swings
5 kettlebell Arnold presses each arm

A: BTN Push Jerk (20 reps *unloaded barbell)

B: Squat Clean + Hang Power Clean + Power Jerk (3x1+1+2 60% 1+1+2 65% 3x1+1+2 70%)

C: Hang Power Clean (build to 3RM)

Hang Power Clean

Power Clean from Power Positio

Metcon (4 Rounds for time)

4 rounds
15/12 HARD Air Bike calories
3-3-3 Hang Power Clean 70-75% of today's Hang Power Clean 3RM
15/12 HARD Air Bike calories
rest 4:00
*bar must be dropped and picked back up after each triple
*post weight in comments

Metcon (Calories)

10 x
30 seconds ski erg for calories
30 seconds rest

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