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A. 5 sets of the following complex: 1 rack jerk + 1 hang clean + 1 jerk. Weight will likely be in the 80-85% range.

B. With a partner:

(Note: All numbers denote the total number of reps for the team.)

4 laps wheelbarrow

30 deadlifts, alternating every 5 reps, but the non-moving partner must hold onto their bar while their partner works

2 laps wheelbarrow

30 goblet squats, same format as above, but non-moving partner must stay in the bottom of the squat (holding the weight)

2 laps wheelbarrow

6 laps partner carry.

Deadlift weight – roughly 50% of your 1 rep max.

Goblet squat weight – 35/55 for men/women.

Compare to Nov 29 2014.