Skill:
3 x max effort ring dips
Strength:
15 mins to work to a 1 rep max power clean
Stabilizer:
3x
20 GHD sit ups
10 RDL 60/40kg
Metcon:
100 double unders
20 walking lunges - each leeg
30 box jumps 30/24in
40 kb swings 32/24kg
50 wall balls
100 double unders
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