STRENGTH

Complete as many rounds and reps as possible in 6 minutes of:

4 Deadlift ( 60 – 40 )
4 Bent Over Barbell Row
4 Hang Cleans
4 Push Press

Rest 4 minutes, and then . . .

METCON

Complete as many rounds and reps as possible in 9 minutes of:

5 Deadlifts ( 90 / 60 )
10 Burpees Over the Barbell
50 Double-Unders

 

 

 

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