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Warm-up
3 Rounds:
10 Squat swings,
10 Goblet squats,
Front rack stretch with bar
Strength
In 20 minutes:
Build to a 1RM Bear Complex
OR
Deadlift, Hang clean, Power jerk, Split jerk
WOD
4 Rounds for time:
2 Handstand push-ups,
4 Muscle-ups,
6 Hang squat cleans
– 15 min cap –

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