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August 8, 2016

Weightlifting:
Spend 15 minutes working up to a moderately heavy 3 rep power clean.
* rest 2-3 minutes between sets.
* this is not a 3 rep max.


Metcon:
“The chief”
5 rounds of:
3 minutes on 1 minute off

3 power cleans 135/95
6 push ups
9 air squats

* score is total rounds completed in all 5 rounds with any additional reps completed
* start each round where you left off on the previous round