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WOD - Mo 18.10.21

WARM UP For time:

1 Burgener Clean Warm Up

-- then --

3 rounds of:

5 Hang Clean High Pulls, pick load

5 Push Press, pick load

30 Single Unders STRENGTH Power Clean 3-3-3-2-2

Use the heaviest weight you can for each set. Rest as needed between sets. METCON Complete as many rounds as possible in 10 mins of:

7 Dumbbell Bench Press, 22.5/15kg

14 Wall Balls, 20/14 lbs

21/15 Row Calories COOL DOWN - ACCESSORY 4 rounds for quality of:

20 Dumbbell Russian Twists, pick load Lumbar Rotation Stretch, 1 min

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