11.4.23
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Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Delivery reps
5 min EMOM
3 Tall Cleans
Strength
5 Rounds E2M
3 Bottoms up Front Squats
5 Rounds E2M
2 High Hang Squat Cleans
3 Rounds E3M
1 Pause Clean
CrossFit
Metcon
25 min AMRAP
10 Ring Rows
20/15 Calorie Bike
20/15 Calorie Row
10 Push Press @ 135/95 (RX+ 165/115)
