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 A. Above the knee  power clean, below the knee power clean x 5 complex, rest 2 min 

65#, 70#, 75#, 80#. 

B1. Banded glute bridge, 10 x 3, rest :15 sec
B2. Plank, :30-:60 sec x 3; rest 1 min 

Did this. :30 sec. 

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3RFT:

Run 400m

14 box jumps (16 inch box)

14 KBS  35#s 

WOD total time: 10:05.2

Round 1: 3:15.5

Round 2: 3:30.2 

Round 3: 3:19.5

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Three way banded hamstring stretch