WARM UP

tabata (alternating) 
wall ball
box step ups

STRENGTH

5 x 3 Front Squats + 1 Jerk
(work up to a heavy complex of 3 fronts squats and 1 jerk)

CLANG & BANG

7 Rounds for time (cap 20')
35 double unders
10 hang squat cleans (95/65)

 

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Posted
AuthorBen Magnone