200 Meter Run or 250 Meter Row
8 Deadlifts - 8 Power Cleans
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Strength/Lift - 3 Attempts after solid warm up and prep. 3 Position Squat Clean.
Find a heavy 1 Rep - not a max unless you are feeling it.
From Floor + From Front of Knee + From Mid Thigh
*Only if you can get there early for class or if you have more than the standard hour, do you do the above.
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Strength/Lift: Deadlift - 4 x 12 Reps - E3M
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WOD/Efficiency: Ping Pong EMOM - 18 Mins
Odd - 20 Russian Swings 53/35 L1, 70/53 L2, 106/70 L3
Even- 5 Front Squats 65/45 L1, 95/65 L2, 135/95 L3
*Looking for perfect technique and proper, full range of motion.
**This should NOT smoke your lungs, adjust accordingly to obtain that stimulus.