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A. Clean and jerk – Every minute on the minute (EMOM) for 6 minutes, do 1 C&J @ approximately 85%. Adjust weight if needed to keep your technique clean.

B. 12 minute AMRAP of:

12 double KB front rack lunges (6 per leg)

3 muscle-up transitions + 12 ring dips (scale to 15 bar dips, ring push-ups, or regular push-ups)

2 laps farmer’s carry (use the same weights as for your lunges, or (preferably) go heavier).