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Components

BTN Split Jerk

Power clean + split jerk

Metcon

Settings

Workout

10-18-22

3 x NFT
5 single arm kettlebell Arnold presses per arm into 50' overhead kettlebell carry
20 band reverse flys
10 single leg pelvic raises *front foot elevated

A: BTN Split Jerk (5 minutes *empty barbell)

B: Power clean + split jerk (2x2+3 60% 1x2+2 65% 3x1+2 70%)

C: Power clean + split jerk (build to a heavy 1+5)

Metcon (5 Rounds for time)

5 rounds
9/7 calories AB
7 bar muscle-up
5 shoulder to overhead 80% of today's 5RM
9/7 calories AB
3:00 rest

Metcon (3 Rounds for calories)

3 x
2 minutes ski erg for calories
2 minutes rest

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