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[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-3X NFT 5-15 Quality reps use a light barbell and get heavier when skill allows:
Press ups
Pull ups
Hollow body (1 rock=1 rep)
Front to wall Squat
Overhead Squat (ATG) Clean & Jerk
-Run 200m, include some sprints.[/accordion]
[accordion title=”S&C WOD”]
30 Clean and Jerks  60/42.5kg for time[/accordion]
[accordion title=”Assistance”]5X max strict ring dips[/accordion]
[accordion title=”Cool Down”]
-Row 200m (before assistance work)
-3X NFT 5-15 reps
Back to wall POSE
BOF Hops
Kipping HSPU Drill
Reverse Hypers
Box Breathing

-Intent: To warm you up and focus on the target skills then test Grace. Power/Squat clean, Power/Split jerk as you see fit. Go for a PB.[/accordion]



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