STRENGTH

RX
10 EMOM
2 Power cleans
10 EMOM
1 Squat clean
(running EMOM of 20 min)

Scaled
10 EMOM
3 Hang power cleans
10 EMOM
3 Hang squat cleans or front squats
(running EMOM of 20 min)

METCON

RX
Each for time:
4 x 500m Row
Rest 1:1
(work in buddies)

Scaled
Each for time:
4 x 400m Row
Rest 1:1
(work in buddies)

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