12.13.19

RSVP for Saturday here.

A. Warm Up

3 rounds NFT

200m row

10m Inchworm

8 Dual KB Clean and Press

B. Strength

4 sets of the following clean complex

1 Clean Lift Off

+

1 Slow Pull Power Clean (3sec pull to knee)

+

1 Power Clean

C. Conditioning

For time:

50 Power Cleans 135/95

75 Toes to bar

100 Wall Balls

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