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Wednesday, 5 Oct 16

1. Warm Up 2. Weightlifting EMOM x 10 1 Hang Power Clean + 1 Power Clean (60% 1RM Across) *Drop from the top & reset after each rep. 3. Metcon a) 5 min CAP 20 Box Jumps 24/20, and then AMRAP 12 Thrusters 95/65 12 TTB -rest 5 mins- b) 5 min CAP 15 Box Jumps 24/20, and then AMRAP 9 Thrusters 95/65 9 TTB -rest 5 mins- c) 5 min CAP 10 Box Jumps 24/2-, and then AMRAP 6 Thrusters 95/65 6 TTB *score is total rounds + reps

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