Warmup
400m row
10 squats
10 pushups
10 kb swings (Russian/American)
10 snatch with barbell

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Strength
Bench press 3×5 @ 80-85% (add 5#)
Interval-
7 min EMOM
5 touch and go power cleans (165/115, or relatively heavy)

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Workout of the Day
10 min AMRAP
10 hang squat snatch (115/75)
10 kb swings (2/1.5)
20 cal row

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