10:00 warm up: jump rope/row @ easy pace, mobility, then 3 rounds of 5 hang cleans with empty bar and 5 burpees


A. Hang power clean, build to a 3RM in 15:00


EMOM for 12:00

evens- 5 deadlifts @ 60% of 1RM

odds- 8 bar facing burpees


Accumulate 3:00 of plank








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