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Strength
4x3 deficit DL (use 45lb plates to stand on)
WOD
15 Power Cleans (95/65)
12 Front Squat
9 Push Jerk
400m run
12 PC (105/75)
9 FS
6 PJ
400m run
9 PC (115/85)
6 FS
3 PJ
200m run
7 PC (135/95)
5 FS
3 PJ
200m run
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