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WOD 01102023

A. Dynamic Stretches


B. (3 rounds for quality)

6 med ball squat cleans (pause in triple extension)

8 med ball front squats


C. (21 minute clock)

Every 3 minutes:

5 squat cleans at 70%


D. (For Strength/ Technique)

Barbell bent over row

12-10-8

(Must use hook grip)


E. Static stretches

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