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FRIDAY 11.10.17

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A.) Squat Clean

4×2 @ 60-70%

pause at the knee, drop and reset between reps

then

7×1 @82.5-92.5%

B.) 4RFT

10 back rack lunge steps (135/95)
15 box jumps overs (24/20)
15 pull ups

Extra.) Bike 2k x 5

rest :90 between sets