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Back workout 

  1. Double cleans into high pull 

  2. Double snatches 

  3. Double bent over rows 

  4. Single Bent Over Rows 

  5. Walking Renegade Rows 

  6. Pull-overs 

  7. Mixercist Rows 

  8. Figure of 8 to hold 

Core

  1. Drunken mountain climbers 

  2. Pull throughs 

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Reps 15- 20

Sets - beginner x 2-3

         - advanced x4-6