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A. 5 rounds of the following complex: 1 clean + 3 front squats. Weight should be approximately 80-85% of your max clean. If your squat is the limiting factor in your cleans, you may need to use a lighter weight for this complex.

B. With a partner, alternating laps for 16 minutes:

1 lap sled pull (facing away from sled)


1 lap sled pull with a row (facing sled)


1 lap heavy suitcase carry


Sled weights should be around 1/2 BWT for men, 1/3 BWT for women. Suitcase carries should be 80+ lbs for men, 50+ lbs for women, but adjust as needed.