800m run
3x
10 strict press
10 push press
10 push jerks
Ready
Moby - Flower- better know as the Sally song
Clean and jerk - hang
Strength
Clean and Jerk
1+1+2 x 8 @ 60%
1 hang + 1 squat clean + 2 jerks x 8 sets
Metcon
100 thrusters 42.5/30kg
***top of every minute = 5 wall balls 20/16lb
start with wall balls
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