Warmup: ROM, dynamic stretches, junkyard dog, with PVC: 10 press, 10 clean pulls, 10 Front squats, 5 split jerk
Strength: Clean and Jerk
Warmup: 5/5/3 @ 40/50/60%
Work: 5/3/1+ @ 75/85/95%
WOD:
5 Rounds
15 Goblet squats
20 OH walking lunges
250m row
Cooldown: Roll out and stretch
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