Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks
10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks
Strength: Clean + Jerk
5/5/3 + 1 @ 40/50/60% 1 RM
5/3/1+ @ 75/85/95% 1RM
WOD:
3 Rounds
1000m row
30 KB Swings
30 Wtd Supermans
Cooldown: 30 side V-ups, each side. Roll out and stretch
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