WARM UP For time:
1 Burgener Clean Warm Up
-- then --
3 rounds of:
5 Hang Clean High Pulls, pick load
5 Push Press, pick load
30 Single Unders STRENGTH Power Clean 3-3-3-2-2
Use the heaviest weight you can for each set. Rest as needed between sets. METCON Complete as many rounds as possible in 10 mins of:
7 Dumbbell Bench Press, 22.5/15kg
14 Wall Balls, 20/14 lbs
21/15 Row Calories COOL DOWN - ACCESSORY 4 rounds for quality of:
20 Dumbbell Russian Twists, pick load Lumbar Rotation Stretch, 1 min
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