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FIRDAY 9.27.19

LIFT + MOVE
25min. Running Clock...

3 Power Cleans (Climbing)
immediately into;
5 Bench Press (Climbing)
immediately into;
15/12 Cal Row Sprint 

Rest 60-90sec. After Each Round

Advanced: After Round 2, switch to 2 Power Cleans and 3 Bench. Then After Round 4, switch to 1 Power Clean and 1 Bench. Looking for maxes.
How many rounds?? That is up to you. If you aren't lifting heavy, you will probably do 60sec rest instead of 90sec. I want you to continuously keep moving for 25min, so it will be different for everyone. Score is top lifts combined.

METCON
FAST BURNER
8:00 AMRAP
10 AbMat Sit-Ups 
15 Russian KB Swings 70/55 
30 Doubles 

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