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A. Halting Power Clean(below the knee) + Halting Clean(above the knee) – 1+1 x 5, building each set
B. Pause Front Squat
3 x 4 sets@65-70% or above, pause 4 sec on the first rep, 3 seconds on the second and 2 seconds on the third.
C. WOD Choices:
“Alpha”
8 min cap
15 power cleans@155/105
25 burpee box jumps@24/20
15 power cleans@155/105

“Bravo”
8 min cap
15 power cleans@135/95
25 burpee box jumps@24/20
15 power cleans@135/95

“Charlie”
8 min cap
15 power cleans@95/65
25 burpee box jumps@20/16
15 power cleans@95/65

“Delta”
8 min cap
15 power cleans@65/45
25 burpee step-ups
15 power cleans@65/45