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Lift / Advanced ONLY! Power Cleans from blocks (at knee) - 15 x 1 OTM - work up
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WOD: 2 Rounds 1000 Meter Row
50 S2O - 75/45 Rx+, 45/35 Rx
100 Double Unders Rx+, 50 Double Unders Rx
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Extra Credit: Rope Climb - 2 OTM for 10 Mins
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Accessory: Back Extensions - 3 x 15-20 reps
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Below is a pretty quick bench press video. It goes over things we discuss a bit more in depth.