Competition Programming 18.11.01

A. Segmented Clean Pull – Every 45-sec x 10 (moderate weight solid positions)

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3 sets:
7 minute Window
600/500m Row
– into AMRAP remaining time
15 Dumbbell Front Squats @50/35-lbs/hand
15 Kettlbell Swings @70/53-lbs
Rest 2-3 minutes