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March 12, 2018

Oly Tech + CP Battery + Aerobic Muscle End

A. Power Clean;
1x Clean Extension +
1x Hang Power Clean +
1x Power Clean;

one set every 2 min for 10 min; build to a
moderate/tough set quickly to work off of for part B.

F: 3x DL + 3x hang Power Clean @light load
for technique
P/S: as rx; build to tough set -

B. EMOM 5;
Power Clean 2-3 reps EMOM @heaviest load from A
F: Hang Power Clean x5 reps for technique
P/S: as rx

C. 3 min AMRAP, rest 1 min x3

12x KB Swing
12x Lunge [variations]
12x HSPU

F: 12x Russian KBS + 12x Walking Lunge 12x Push Ups
P: K12x B 53/35# + 12x KB Walking Lunge + 12 HSPU [abmat or piked off box]
S: 12x 70/53# KBS + +Single Arm KB OH Lunge +12x HSPU
Score each round individually 

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