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Thursday Warm Up: 3 mins double under flights Leg swing cycle 5 min MOB Clean Drills Strength: Power Clean 2-2-2-2 @ 75/80/85/95% Rest 90 secs between sets (add approx 5-10lbs depending on starting weight) WOD: Run 800 30 muscle ups Run 800 If you can't do muscle ups, sub 30 Chest to Bar pullups and 30 dips/Pushups 
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