Warm-up:

3:00 min row erg
+
3x
10+10 1-Arm deadlifts
10+10 1-Arm shoulder press
7 Burpees
5 High box jumps

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Clean and jerks:
5 sets of 2 (Power clean & push jerks) @ 71%

Deadlifts:
12 @ 57%
9 @ 65%
6 @ 72%
4 @ 76%
5x3 @ 81%

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Metcon

“Arnie”
For time:
21 Turkish get-ups, right arm
50 Kettlebell swings
21 Overhead squats, left arm
50 Kettlebell swings
21 Overhead squats, right arm
50 Kettlebell swings
21 Turkish get-ups, left arm

M: 32kg N: 24kg
Timecap: 40:00 minutes

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Bonus:
6 x 8 Banded chest to bar pull-ups
5 x 10 Reverse hyper or weighted hip extension
4 x 12 Sandbag bearhug good morning

Core:
Accumulate 6:00 min of sandbag bearhug hold
*21 GHD penalty everytime you drop the bag

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