Strength
5 x 2 Pause front squat (3 second pause in bottom) at 85% of 1RM
After each set: 30 second plank (each side)

WOD
4 Rounds
45 seconds Row for cals
-rest 15 seconds-
45 seconds Hang power cleans 135/95#
-rest 15 seconds-
45 second Push-ups
-rest 15 seconds-

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