WARM UP

amrap 5' 
100m run
10 hollow rocks
10 back extensions
10 bar kips

STRENGTH

5 x 4 Back Squat
(first set is 50% and work up to heavy 4)

CLANG & BANG

7 pull ups (L2 MU)
20 air squats (L2 pistols)
10 p. cleans (135/95)

 

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Posted
AuthorBen Magnone