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Weightlifting
Four sets of:
Clean (1.1.1.1 (rest 10 seconds between each single))
Rest 2-3 Minutes
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Metcon
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes
Wall Balls (RX+ 30/20#)