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Strength – 1 power clean + 5 front squats, 5 sets (heavy as possible)
rest 4 min
barbell bent-over-row 4×10 (slow and controlled)
rest 4 min
Stamina – complete the list as fast as possible
1/2 mile run
100 kettlebell swing (if no kettlebell, use a dumbbell) break up as you like
run 1/2 mile
100 butterfly sit ups