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Group Warm up 

Group Mobility 

Strength 

Every 90 seconds x 7 sets:  2 Push press + 1 Push jerk + 1 Split jerk *Increase weight every round.

 

WOD ( Workout of the Day ) 

5 Rounds for total calories

2 Minute bike

*3 minutes rest after each round

 

Post workout skill – optional 8 rounds – 20 seconds on / 10 seconds off 

single arm dumbbell clean and jerk *switch hands after 4 rounds.

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