Rower-average 45 spm
LCCJ 2-20kg average 10 rpm
5 sets
3 minutes rest
1 minute work/30 seconds work-no rest
jerks 2-20kg
rack
2 sets
2 minutes rest
cleans 2-20kg-10
deck squats 5
30 seconds rest
sprint through 5 sets
2 minutes rest
2 hand band swings 24kg
20 seconds work/10 seconds rest
10 sets
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