Skill: Squat Clean
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ADVANCED
A.
14′ EMOM of:
ODD: 10 Strict Pull Up
EVEN: 12 Strict Ring Dip
B.
21-15-9 of:
Squat Clean @60/45 kg
Box Jump Over @60/50 cm
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INTERMEDIATE
A.
14′ EMOM of:
ODD: 5 Strict Pull Up
EVEN: 6 Strict Dip
B.
21-15-9 of:
Squat Clean @45/30 kg
Box Jump Over @50/40 cm
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BEGINNER
A.
14′ EMOM of:
ODD: 5 Banded Strict Pull Up
EVEN: 6 Banded Strict Dip
B.
21-15-9 of:
Squat Clean @by feel
Box Step Up Over @by feel
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Time Cap: 10′