Warm up:
You guessed it
Stabilizer:
100 bicycle crunches
Strength:
Power clean
5x3
building up to a heavy set to that you can drop you butt low and do
Squat clean
2x2
1-1-1-1-1-1-1
Metcon:
5x
7 squat cleans 70/50kg
14 KB swings 24/20kg
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