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Active Back squats 5×5   21,15,9,6,3 Hang power cleans burpees   Athletic Back squats 5×2 @80% +   21,15,9,6,3 power cleans 50/30kg burpee over bars   Competitive Back squats 5×2 @80% +   21,15,9,6,3 power cleans 60/40kg burpee over bars   Note: shouldn’t be done in singles touch and go in sets of 5 or…

Active 1.2km run   3 rounds 7 front squats 7 strict chin ups   1.2km run     Competitive/Athletic 1.6km run   3 rounds 7 front squats 90/60kgs 3 rope climbs   1.6km run

Active Every 1min 30sec x10 3 hang power clean + 3 push press   5min amrap rest 2min x2 10 deadlifts 8 box jump 6 push ups   Athletic Every 1min 30sec x10 2 power clean + 2 push jerk start @ 60% of 1rm Build every 2 rounds   5min amrap rest 2min x2…