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STRENGHT

CLEAN COMPLEX

2 power clean tn’g
2 front squat

2′ rest between

UP TO 50%

WOD

8 ROUNDS

8 box jump
10 american swing
12 tuck sit up

https://www.youtube.com/watch?v=NBwz02SXl6Q

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 jump roll up
3+3 plank push up
https://www.youtube.com/watch?v=2kEnT-CdXyE

STRENGHT

PLANK
16 x 30″ on / 10 ” off

WOD

8 ROUNDS

10 jump squat
12 good morning with back pack
12 tuck sit up