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dynamic :
4 minute circuit of :
a) med ball clean x 4
b) hand release pushup x 5
c) situps x 6

mobility :
a) lat band stretch
b) banded hip distraction
c) tricep smash


Clean and Jerk - build to a heavy single in 16 mins. 



for time :
5 rounds of :
7 burpees
7 hspu


notes :
- rx = 25# plates
- scaling = hspu progression
- 12 min time cap

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