Last day of the work week - last day of Sean's programming, and its also his birthday! Yeah Coach Sean - HAPPY BIRTHDAY!!!
Strength
Over head squats
3-3-3-3-3
Skill work Hand stand push ups
3 x max reps
Metcon:
4 rounds
3 muscle ups - alternate for those of us who cant 10 ring dips, 10 pull ups
6 power cleans 75/50kg
9 kettlebell swings 24/16kg
** scale wights
men 75/65/55
woman 50/40/30
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