Warmup: ROM, dynamic stretches, 1:00 jumprope, 10 diamond pushups, 20 sit ups, 25 squats
Strength: Floor press
10 x 3 :30 rest
WOD: 4 Rounds for time, with DB
5 Front Rack Squats
10 Push Press
15 Hang Powers Cleans
400m Run
Cooldown: 2 x 2:00 planks, roll out and stretch
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