Strength & Conditioning
6x 2 clean + 1 thruster
3 rounds: M.E. L-sit hold, :45e kneeling pallof press, 1 min superman hold
MetCon
5 rounds: 20 DB cleans (40’s/20’s), 20 DB lunges (total), 10 BJO (24”/20”)
Strength & Conditioning DL 5@75% 3@85% 1+@95% 100 band pull aparts 3x100’ SA farmer carry (each) MetCon For time: 1000m row
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