Strength/Skill
Every 2 minutes, for 10 minutes (5 sets):
1 Clean Pull + 1 Clean
Start at 65% of your 1-RM Clean
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Every 2 minutes, for 6 minutes (3 sets):
1 Clean @ 85+% of 1-RM Clean & Jerk
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then…
Every 2 minutes, for 12 minutes (6 sets) of:
Box Squat x 1 rep @ 90-95%
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Followed by…
Three sets of:
3 Wide-Stance Low Bar Back Squat @ 33X1 @ 70% of 1-RM Box Squat (focus on speed on the way up after the 3-second pause in the bottom)
Rest as needed
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Metcon
For Time:
Row 500 Meters
15 Burpees over the Erg
30 Wall Ball Shots
15 Burpees over the Erg
Row 500 Meters