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warm up

then

STRENGTH HANG CLEAN (top of knee) + 2-4 PS LUNGES 75 % of 1RM or use MW (HC+LUNGES) 1 + 4 x2 2 + 3 x2 3 + 2 4 + 1 5 + 0 WOD for time: ROW 2000 METER or hill sprint 5 x block run with med ball or 100 D/U or 200 SS