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2-3 Rounds

2 rounds with empty barbell:

5 x Deadlift
5 x Hang Muscle clean
5 x Front squat
5 x Push Press

A) Clean complex

E2MOM 12

1 x Power Clean + 2 x Hang Power Clean

Comment: Do some warm up sets and then build up in weight over the sets.

Then with this weight

EMOM 5

1 x Hang Power Clean

b) Deadlift

Use 4 sets to build up in weight to a heavy 8 reps of Deadlift

Then use 95-100% of the weight

E2MOM 8

5 Reps Deadlift

c) WOD

3,5 min on/1,5 min off x 4

Buy in: 15/20 Cal Bike Erg

AMRAP

10 Back Squat @25/35 Intermediate: @35/50
10 Push ups
10 V-ups
10 Power Cleans

Comment: Back Squat from floor

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