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Monday 6/19/23

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(20:00) Hang Clean & Jerk (POWER OR SQUAT)
EMOM 5:
Warm Up with 2 light Hang Clean & Jerks
Then, 15:00 to perform
4×3 74%-81% Hang Clean & Jerk (Power or Squat)
METCON (16:00)
4 Rounds: W/ A PARTNER:
ALTERNATE BETWEEN THE 2 INTERVALS: 2:00 Interval 1 / 2:00 Interval 2: (16:00)
INTERVAL 1 (2:00):
5 Power Clean & Jerk (RX: 135/95) (ADV: 185/125)
25 Sit Ups (ADV: Med Ball Sit Ups (8# – 12#)
INTERVAL 2 (2:00):
1:30 Max Cal Row Row :30 rest
INTENT: have at least :30 of rest in each interval
SCORE = Team Total Cals on Rower
OPTIONAL ADDITIONAL WORK:
A) 4×2 Snatch @ 84%
B) 3×5 @ 84% Clean Pulls (off Clean 1rm)

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