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Find your 1 rep max.
Full clean + Below the knee hang clean + Pause front squat
After finishing the full clean, you will lower the bar to just below the knee and pause for 3 seconds before coming back up for the next clean. After you stand up from this clean, you will go back down into a front squat and hold the bottom for 5 seconds.
Workout of the Day
AMRAP in 20 minutes:
200 meter run
10 Box jumps (24/20)
10 Hand release push-ups (Rx+ will be ring dips)
10 Hang cleans (115/73) (Rx+ will be 155/113)
Post your scores to.