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2000m Row time trials will be conducted throughout the class before the Met-Con as rowers become available.

O-LIFT:
Snatch 3rm (no drop backs)

STRENGTH:
Ia. Press 3x10 @75%
1b. M.E Pull Ups

MET-CON:

3 rounds for time:
15x Squat Cleans 50/35kg for time
10x Burpees