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  Intermediate Strength: Front squat – 5 x 5 @ 60 – 65% Pull-up – Max reps x 3 attempts Muscular Endurance: EMOM for 10 minutes – 4 One arm snatch / side Metabolic conditioning: 3 Rounds with battle ropes – 30 sec Alternating waves 30 sec Slams 30 sec Russian twists... READ MORE