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Trainer Insight

10min warmup

Block 1: 18mins

This block begins with two structured lifting exercises. Complete all the sets and reps of one exercise before moving to the next. When done, use the remaining time to go through reps of your ball clean to OH.

Block 2: 20 mins

Finish the reps of the ball cleans. When finished, complete 100 reps of bench tricep extensions. Every 25 reps go down 1 weight class. When 100 reps are completed, use the remaining time to go through the metcon of rowing, chin-ups and burpees.

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