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10 Arm Circles (each direction)
Wrist Warm-up
10 Heels to Toes
10 Toe Touches
Knee Circles
10 Air Squats
5 BB Cleans from Power Position
5 BB Cleans from Above the Knee
5 BB Cleans from Mid-Shin
50 Singles


3×10 @ 50-60%


18 Minute Cap:
50 Double-Under Buy In:
10 Squat Cleans (95/135, MRx 75/115)
10 Bar Facing Burpees
15 Hang Cleans
15 Bar Facing Burpees
20 Power Cleans
20 Bar Facing Burpees
50 Double-Under Cash Out

2 Responses

  1. Hi there! Do you know if they make any plugins to protect against hackers? I’m kinda paranoid about losing everything I’ve worked hard on. Any suggestions?

  2. Howdy, i read your blog from time to time and i own a similar one and i was just curious if you get a lot of spam comments? If so how do you protect against it, any plugin or anything you can recommend? I get so much lately it’s driving me insane so any assistance is very much appreciated.

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