Coach lead
Ready
50 heavy swings
50 heavy band pulls
D&B banded ankle walk
Strength
Strict Press 7-5-3-3-3 @ 77.5/82.5/85kg
or
Jerk 7-5-3-1-1-1 @ 77.5/82.5/85/90kg
Metcon
10x
10 Unilateral Double
KB thrusters (1 arm at a time)
10 ring push ups
Extra Credit
5x
20 GHD sit ups
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