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10-1

30 Cal Row Buy In

 

10-1 of the below

Barbell Back Squats (65% of your 1 RM)

Double Dumbbell Clean & Jerk (22.5kg or 12kg)

 

30 Cal Row Buy Out

 

e.g.

round 1 10 of each exercise

round 2 9 of each

 

only row before the first round and after the last round