Skill:
Push ups
3x23
Pull ups - max effort
Strength:
Back squats
5-5-5 warm up
3-3-3+ work sets
Accessory
OHS
5x3
Stabilizer:
50 toes 2 bar
Metcon:
10 min AMRAP
10 wall bals
5 clean and jerks 70/50kg
then
6x100m sprints - recovery is walk/jog time back to start
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