Warm up
Invisible Fran
21-15-9
PVC thrusters
Scaled pull ups - think jumping
Ready
6 min EMOM
7 jump squats 20/15kg
Wall sit the rest of the minute
Strength
Clean and Jerk
3-3-3-3-3-3
Keep building up - catch in the hole
Metcon
15 minute AMRAP
200 m run
Max rep hang cleans - when you stop you run
70/50 advanced
55/45 intermediate
42./30 beginner
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