Warm up 3 rounds:
Row 250m
5 x Power Clean

Strength
3 x 3 Squats
3 x 10 Leg Press
3 x 15 Leg Curl
3 x 20 Calf Raise

Purple Church EMOM for 10 min:
3 x Power Clean
3 x Push Press

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

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