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BASE

Strength

5 Sets

Hang Clean + Clean + Split Jerk

*60-75%, go heavier than previous week


Metcon

3,000m Bike

75 Wall Balls

50 Pull-ups

18min Cap


GAIN

5 Sets

Hang Clean + Clean + Split Jerk

*60-75%, go heavier than previous week


Deficit Clean Pulls

5x5

*80, 80, 80, 85, 85% 1RM Clean