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SKILL – Toes to Bar

STRENGTH – Deadlift

3 sets of 3

Work at 85% of your 1 rep max.  Spend a lot of time warming up.

METCON – 5 Rounds:

8 Toes to Bar

16 Front Rack Lunges

24 Kettlebell Swings

Level 1 – 95/65, Toes to bar, 70/53 American Swings

Level 2 –  75/55, 53/35 American Swings

Level 3 – Knees up, Use KB for Goblet Lunge, russian swings (44/25)

Level 4 – Abmat situps (16), Use KB for Goblet Lunge, Russian swings (35/18)