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| Frank owes a few burpees! |
Warm Up
Group Dynamic
Skill
Movement Demo
EMOM 5
2 sets of the following complex
Power Clean + Front Squat + Hang Power Clean + Jerk
use 50% Jerk (add weight if necessary)
Metcon
3 rnds:
15 Pull-ups
15 Thrusters (95/65)
Rest 3 mins
3 rnds:
15 Burpee Over the Bar
15 Pull-ups
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