Warm up:
5:00 Aerobic
2 Rounds
10 Banded Good mornings
10 Dislocates
10 Push ups
10 Muscle Cleans (barbell)
7:00 to build to 78% of Power Clean
Strength:
A. Power Clean 3x5 @ 78%; Rest 2:00
Metcon:
27-21-15-9
Box Jump Overs
Push Press (115/75)
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