Warm up:
***As a group - you ALL STAY together
400m run
Then
3x
20 pull ups
20 GHD sit ups
20 OHS w/ bar
Skill/Stabilizer:
50 clean and jerk with PVC pipe/light bar
*Your coach will cue and count all together as a group!
Strength:
Bench press
3-3-3-3-3 at 63/70/77/85/93%
Metcon:
10 minute EMOM
Even 30KB swings 32/24kg
Odd 15 goblet squats 32/24kg
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