3 Rounds:
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| How many firemen does it take to figure out the weight on the bar... |
5 Power Cleans and press/push presses
10 Push-ups
Dynamic Warm-Up
Strength:
DE Bench with Bands (light), 60% minus 30#, 8 x 3, 45s rest
Dumbbell Press: 3 x 5
MetCon:
"Death By Clean & Jerk" (power clean)
Start the clock and do 1 power clean and jerk
At the start of the next minute, do 2 PC & Jerks
At the start of the next, do 3...
Continue on until you are unable to complete all the PC & J's within the minute
Endurance:
Run or Row: 200m, rest as needed, 10 rounds
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