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A. 3-position clean – work up to heavy set, then do two more sets at that weight.

B. For time:

50 KB swings

10 ring dips + 1 pullup

9 ring dips + 2 pullups… etc.

1 ring dip + 10 pullups

Run 1400 m (to stop sign at Park Road and back).

(Pulling and pushing movements can be scaled according to ability.)

***We still have a few spots left in our running clinic next weekend, so let us know if you are interested.