Warm up
3 rds
15 band pull aparts
10 btn strict press
5 four part squats
5 calorie row

Strength
Emotm 15
1 clean and jerk

Workout
4 rft
500m row
15 bbh
10 clean and jerks

Rx 135/95
L1 115/80 450m
L2 100/70 425m
L3 80/60 400m
L4 65/45 350m

Cap is 22

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