Strength/Skill
Every 2 minutes, for 10 minutes (5 sets), complete:
1 Clean from 2″ below the knees
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Immediately followed by . . .
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Every 2 minutes, for 10 minutes (5 sets), complete:
Clean x 1 rep
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Immediately followed by . . .
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Every 2 minutes, for 4 minutes (2 sets):
1 Clean Deadlift with Tempo Descent @ 100-105% of your 1-RM Clean
(pause 1 second at the knees on each clean lift-off, then perform the clean deadlift with a 4 second eccentric descent to return the barbell to the floor)
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Metcon
Every 60 seconds, for 15 minutes, complete:
Assault Bike x 10/8 calories or Row 15/10
(OR 40 seconds work/20 seconds rest)
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Accessory Work
3×20 russian twists