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Thursday 1/7

Strength

Power Clean + Hang Clean + Clean 5x1

Power Clean + Hang Clean + Clean: - 2 sets x 1+1+1 reps @ 65% 1 RM clean - 3 sets x 1+1+1 reps @ 70% 1 RM clean * Rest 60-90 seconds between sets

Conditioning

The Good Samaritan

Teams of 2 M/M-4000m Row F/F-3400m Row M/F-3600m Row


At home The Good Samaritan

For Time 1600m run

Or find a partner and run 2400m as a team


  • Alternate between 30 Seconds On/30 seconds off -


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