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Wednesday the 11th of October.

Strength : Clean and Jerk

Every 90 Secs x 10 (15 mins)

Squat Clean and Jerk x 2

Conditioning : 12 min

Pick a Machine and stick with it

Bike Cals 15/12

Row Cals 13/10

Ski Cals 11/8


10 STOH 50/35kg

10 TTB

*each rd complete take 1 rep of each movement.

* Cals remain the same

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