Thursday

Warm Up:
800m run or 1000m Row
Arm Circle Cycle (reps of 10 forward and back)
Dynamic leg swings, 10 each
15 Push ups
10 Pullups (Adv/ CTB)
10 KTE's Unbroken

Warm UP Skill/Strength: Squat Clean (1-2 rounds)
1 Clean grip Deadlift
1 Clean Pull
3 Position Squat Clean

WOD: 10 min: Find 1 rep Max Squat Clean
Rest 2 mins

"Elizabeth"
21-15-9 (20 min cut-off)
Squat Cleans 135/95
Ring Dips (sub bands, box, bar)



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