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Components

Hang Clean (from mid- ...

Squat Clean + Split Jerk

Back Squat

Weighted Mixed Grip P ...

Metcon

10-24-22

3 x NFT
8 landmine rows per arm
8 landmine single arm squat and press per arm

A: Hang Clean (from mid-thigh) + Push Jerk + Split Jerk (4x2+1+1 50-60% *building)

B: Squat Clean + Split Jerk (2x3 65% 2x2 75% x2 83% x1 88% x1 93%)

C: Squat Clean + Split Jerk (80%)

D: Back Squat (build to a 3RM)

Back Squat

E: Back Squat (3x2 85% of D)

Back Squat

Weighted Mixed Grip Pull-ups (4 sets 4 reps)

Metcon (Time)

3 rounds
7 ring muscle-ups
35 wall balls 10' 20/14
5 clean and jerks 205/145

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