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270423

W9D4

Strength

Clean Work(percentage&time)
Alternate Every 0:40 for 12:00 (18 Sets)
*with 75-80% of 1 rep max Clean
1st: 1x Power Clean
2nd: 1x Squat Clean

Metcon
20 EMOM
(15+3) reps;
15 Double Unders (S1; Single Under 25 reps)
3 Bar Muscle Ups (S1; 3-5 C2B Pull Up or Pull Up) (S2; 2-3 Jumping Pull Up-Negative)

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