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Friday

Warm-up 8 alt bird dogs 10 Cuban Presses :30 plank (hands) 2-3 rounds or 5 min Weightlifting A: Clean complex (Build a heavy complex) Power clean Squat clean 2 - Front squats Metcon B: Metcon (4 Rounds for time) 4 rounds (time each round) 300m row 20 UBWBS 10 Toes to bar (UB) 10 burpees Rest 90 s b/w ea rnd