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Clean and Jerk. Row. Prowler. Run.

Clean and Jerk:

First 5 minutes: 50,60,65,70%

Second 5: 75,75,75,80

Third 5: 80,85,85,90

Fourth 5: 95,100,100+,100+


For time:

Row, 500 m

Prowler Push, 90/50 lbs,80 yd

Run, 400 m

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