STRENGTH

Work up to a heavy set of: 3 Front Squats + 1 Jerk ( no Rack )

Conditionig

12 min. AMRAP

8 Hang Power Clean ( 60 – 40 )
12 Wall Ball ( 9 – 7 )

Core

3 RFT:

400 m Row
15 GHD Sit Up
15 GHD Back Extentions

 

 

 

 

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