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 Strict press 1x5@75%, 1x3@85%, 1xamrap@95 Pull ups negatives 8x1 (jump up, let yourself down as slowly as possible) MetCon 25 min AMRAP: 10 push jerk(115/85), 10 Front rack lunges, 10 T2B, 10 burpees over bar
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