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Workout of the Day

FITNESS
2 rounds:
24 DB hang power cleans (tough)
24 box jumps, step down
24 assault bike/row calories
24 DB shoulder-to-overhead (tough)
24 box jumps, step down
24 assault bike/row calories
*30 minute cap.

Training notes:
-Have a plan for fractioning reps before starting – but be willing to be flexible and adjust on the fly.
-Use the bike and row to recover and pace relative to the other movements.

Record total time.

PERFORMANCE
2 rounds:
24 squat cleans (145/100)
24 box jumps, step down (24”/20”)
24 assault bike/row calories
24 shoulder-to-overhead (145/100)
24 box jumps, step down (24”/20”)
24 assault bike/row calories
*30 minute cap.

Training notes:
-Barbell weight should be moderately tough.
-Have a plan for fractioning reps before starting – but be willing to be flexible and adjust on the fly.
-Use the bike and row to recover and pace relative to the other movements.

Record total time.

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