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6/1/23 power clean x 7

Warm up

1/4 mile run

7 barbell deadlifts

7 front squats

7 barbell rows


Strength-Power clean- build a heavy 7


Conditioning

600 meter run

6 power cleans

12 ring push ups

Then 2 rounds

500 meter run

5 power cleans

10 ring push ups

Then 3 rounds

400 meter run

4 power cleans

8 ring push ups

Then 4 rounds

300 meter run

3 power cleans

6 ring push ups

Then 5 rounds

200 meter run

2 power cleans

4 ring push ups

Then 6 rounds

100 meter run

1 power clean

1 ring push up

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