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BASE

Hang Squat Clean

In 10min, build to a Heavy Single

Then:

10-8-6-4-2

Building in weight to a Heavy double


1,000m Row

100 Wall Balls

15min Cap


GAIN

Hang Squat Clean

In 10min, build to a Heavy Single

Then:

10-8-6-4-2

Building in weight to a Heavy double


Push Press

10-5-3-10-5-3

Build to a moderate 3, drop down and build back to heavier 3