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10min warmup

Block 1: 25 mins

This block is a pure strength block. Complete the sets and reps of each exercise before moving on to the next. Remember, 3 weeks rolling means that this is the 3rd week in a row we have seen this exact lift.

Block 2: 18mins

Begin this block with an alternating EMOM for 10 mins (5 rounds for each exercise). Complete the time/distance in your minute and rest/transition the time you have left. When completed use the remaining time to alternate between running and db cleans. Complete a maximum of 5 rounds.

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