WARM UP

2 rounds of
100m run
10 plate grnd to OH
10 air squats
25 foot gumby stretch

STRENGTH 

3 X 6 Front Squat @ 80%
( all reps should be done at same weight)

CLANG & BANG

2 rounds for time: (cap 16') 
21 - 15 - 9
Deadlifts (165/115)
HR Push Ups
* L2 (205/125)

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Posted
AuthorBen Magnone