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A) YG/IG 5 Sets of:- 10 Perfect Russian Twists, - 5 - 10 Horizontal Rows with 2 sec hold at the top, B) In pairs and in 15mins find the heaviest complex: 2 RDLS, 1 Hang Power Cleans, 4 Front Squats, 200m Run - Both need to complete the complex with good form and both weight scores count, - 200m Run to be done together - Coaches will be marking form out of 10 and special mentions will go onto the black bin and back,

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