A. 2 halting clean deadlifts (3 sec pause) + 2 hang power cleans and 2 power cleans 70% 1RM -rest 2 minutes
3 sets
B. back squats - beginners do 2 sets of 5 reps @ 3212; advanced do 3-4 reps for 4 sets @ 2212- rest 2 minutes
C. Run 2 Km ( and no complaining!) For Time
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