10 Second Quad Clean Position
10 Second Standing Front Squat Position
10 Second Front Squat Bottom Position
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Lift: Warm up 2-3 Sets then right into work sets
Squat Clean and Jerk - 5 x 1 Rep @ 75% - E3M
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Lift: Warm up - 2-3 Sets then right into work sets
Front Squat - 4 x 5 Reps - E3M - build up
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WOD: Every 2 Mins x 5 (No Rest Between Efforts)
2 Power Cleans - 75/55 L1, 115/75 L2, 155/105 L3
4 Front Squats Squats - same
8/6 Calorie Assault Bike SPRINT!