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5-7 minutes Skill/Practice- Touch and Go Power Cleans.

Keep the load moderate and work the technique of getting the bar off the shoulders/front rack, back to the floor and back through a power clean to the front rack while maintaining position, balance and control. If you are failing reps during this 5-7 minutes, lower the weight.


Dead Lift 8, 6, 4, 2; rest 3 minutes b/t sets and build load each set. Finish heavy but be sure to get the last and will good form.


20 Seconds Max Rep Burpees; rest walk 40 seconds X 4 sets.

No step up burpees here and no pacing. You have to stand on the gas pedal for the 20 seconds and rest when you can. Try to hold a consistent pace on each set.

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