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1 clean +2 jerks
Start around 55%
Increase in weight gradually

Metcon:
3 rounds of
40 double unders
30cal row (25 cal bike)
20m hs walk (about 60 ft) (5 wall walks)
10 squat cleans (135/95)

21 min cap

Core:
4 min hollow/ arch hold
Alt every :30