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FRIDAY 12-30-2016

STREMGTH:1 power clean + 1 hang squat clean + 3 front squats Every 2 minutes for 5 sets
Start light and add weight each set

WOD:Every 4 minutes for 4 sets:

30 kb swings 24/16kg

25 box jump overs 30/24″

20 goblet squats 24/16kg
Rest the remaining time. If you can not complete in 4 mins then scale the reps to allow 20-30 seconds rest each set.

Do Work…

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