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Strength Development:
Front Squat
5 sets @ 2 minutes
7 – 6 – 5 – 4 – 3
· Focus on high elbows & depth of squat
WOD
20 Minute CAP
7 Rounds For Time:
· 10 Kettle-bell Swings (RX 24/16 Kg)
· 7 Power Cleans (RX 42½/30 Kg)
· 3 Ring Muscle-ups OR 9 Toes-to-Rings
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