FRIDAY NOVEMBER 6, 2020

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Warm-up
3 SETS
200M RUN
10 BARBELL GOOD MORNINGS
10 BARBELL MUSCLE CLEANS
10 BARBELL BENT OVER ROWS
10 BARBELL FRONT RACK STEP UPS
Weightlifting
Hang Power Clean (5X3 HANG POWER CLEANS)
START AT 60% OF 1 RM AND INCREASE
Metcon
Metcon (Time)
FOR TIME
30 HANG POWER CLEANS 115/75
25 BURPEE BOX JUMPS OVERS 30/24
20 RING MUSCLE UPS (CHEST TO BAR PULL UPS)
25 BURPEE BOX JUMP OVEERS 30/24
30 HANG POWER CLEANS 115/75
Metcon (No Measure)
3 SETS
12/ARM BIRD DOG + BAND ROW
12/ARM SIDE PLANK + BAND ROW
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