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Wednesday 20th October




muscle clean from the ground


8 Minutes to build

  • 5 sets of 5 reps ascending weight across all sets



Clean


Every 3:00 x 5 rounds

  • 3 drop and go reps @ a fixed weight across all sets (75-85% 1rm squat clean)


Barbell intervals


Every 1:30 x 10 rounds

  • 1 Squat clean 70/50kg

  • 1 Below knee squat clean

  • 15 Wall balls 9/6kg



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