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Dynamic work

2 Rounds:

  • 5 Power Cleans 135/95lbs
  • 5 Front Squat 135/95lbs
  • 5 Strict ring dips

 

WeightLifting

  • Find 1RM Clean and Jerk

 

Bitch Work

Pennies’

  • 6 Squat Cleans 225/135
  • 6 Muscle-ups
  • Run 400m
  • 6 Squat Cleans 225/135
  • 6 Muscle-ups
  • Run 400m
  • 6 Squat Cleans 225/135
  • 6 Muscle-ups
  • Run 400m
  • 6 Squat Cleans 225/135
  • 6 Muscle-ups