| Warmup 2 sets :20 goblet squat hold 10 lunges Then go through a clean warmup |
| Lift 14:00 EMOM Min 1: :45 of biking Min 2: 1 hip clean, building Then do 4×1 clean pull at 90-100% of your 1rm clean |
| Workout 1 Round for time 40 (total) back rack forward lunges 95/65 40/30 cal bike 40 air squats to a wallball |
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