Strength & Conditioning
12-9-6 DL (rest 2 minutes between sets, same weight across)
MetCon
30 min amrap: 500m row, 25 thrusters (45/35), 20 KBS (53/35), 15 BJO (24/20)
Strength & Conditioning 10 min EMOM: 2 split jerk MetCon 5 rounds: 400m run, 15 DB hang squat cleans (35’s/20’s), 15 HSPU
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