Skill:
Push ups
3x31
Pull ups - 3 x max effort
Strength:
20 mins with group warm up technique
Power cleans
Novice: all you need to think is
Jump
Shrug
Rack
get comfortable with the movement
Int-Adv:
Get heavy
Stabilizer:
50 evil wheels
Metcon:
15 min AMRAP
5 hang cleans
4 rack lunges - each side
3 push press
2 OHS
100m sprint
5 burpees
60/40kg
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