WARM UP

400m run
20 wall balls
10 burpees

STRENGTH/SKILL

Power Clean+Squat Clean+2 Front Squats
(Work up to a heavy complex)

CLANG & BANG

4 RFT (Rounds for time)
21 Pistols (scale Jump squats)
18 Kettle Bell Swings (53/35)
15 Burpees
12 pull ups

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Posted
AuthorBen Magnone