Warm up:
Tabata Row
Burgener
Front Squat Skill Transfers
Strength : 4 x 4 Front Squat (same weight all through - warm up to get to 70% and start your sets once you get there)
3 x 2 Pull/Muscle/Dynamic (bar, newbies dowels)
WOD: 10!1
Power Cleans t & g (newbies - medball cleans)
Front Squats (newbies - Goblet squats)
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