Warm up:
4 minutes jump rope
3 minutes lunge stretch
2 mminutes duck walk
1 minute 3rd world squat
Skill/stabilizer:
100 one and a half sit ups
Strength:
Strict press
3x10
2x8
3x5
Metcon:
3 minutes KB snatch AHAP
1 minute rst
4 minutes KB clean AHAP
1 minute rest
5 minutes KB swings AHAP
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