Warmup: ROM Drills, dynamic stretches, 500m row
Strength: Front Squat
10 x 3 @ 80%
WOD:
5 x 5 Hang Power Cleans (70% FS Max)
15 wall balls (20/14#)
50m walking lunges
15 wall balls
5 x 5 Back Squat (70% 1RM)
15 Wall balls
Cooldown: 25 GHD situps, roll and stretch
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