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Warm Up: 
200m 
100 Jump Rope 
50 Plank Taps 
25 Pass Thur
12 Kb D.L. High Pull
6 Burpee 


Performance: 
Build to a haevy set of 3 Hang Power Clean


5 Sets on a 3:00 Clock
25/20 Cal Row
Max Hang Power Clean 
-Rest 1:00 b/t Sets-


3 Sets
50’ DB Front Rack Lunges
8/8 Single Arm DB Bent Over Row
-Rest 1:00 b/t Sets


Fitness: 
50’ DB Front Rack Lunges (1 way down turf)
8/8 Single Arm DB Bent Over Row
-Rest 1:00 b/t Sets

AMRAP x 15
2-4-6-8-10…
Hand Release Push Ups or Push Up on bar 
Calorie 
Goblet Squat 

Rest as needed..

Cashout:
1-10 Sit up/R twist W 15 Flutters between sets