10 minutes
Coach led
Dynamic warm up
Ready
7 min AMRAP
7 - 1 1/4 front squats - 3 count hold in bottom 50% max
7 push jerk
Strength
Clean
7-5-3-1-1-1
60/65/70-singles at 90%
*catch in the hole
Metcon
9-12-15-12-9
Hang squat cleans 80/60kg
Toes to bar
9 HSPU between each round
Ex.9-9-9-12-12-9-15-15-9
15 min time cap
Extra Credit
100 ab roll outs
This is a on you if you want - not coach led just get it done :-)
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