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Warm-up
Alternate Minutes for 15′
a) 2 Stone to Shoulder
b) 2 Tire Flip
c) 3 Muscle-ups

Weightlifting
M.E. Snatch
M.E. Clean and Jerk

Strength
1RM Deadlift

Metabolic Conditioning
10-9-8-7-6-5-4-3-2-1
Box Jumps (32″/24″)
Toes to bar