Warm up:
Agility ladder
Skill/Stabilizer:
100 double KB sit ups
Strength:
Clean and jerk - 10 singles @90%
*proper warm up
*take your time
*settle, balance, elbows, drive
Metcon:
6 x 3 minute rounds with 1 minute rest after
15 OHS 42.5/32.5kg
10 laterl burpees
5 muscle ups
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