Strength
Clean Complex, 8 sets
1 Hang Power Clean
1 Full Clean
1 Split Jerk
Start at 60% of Power clean and don’t exceed 85%
Metcon
Amrap 12 min
3 Bear Complexes 43/30kg
6 Toes to Bar
18 Slam balls 10/6kg, regular
5 burpee penalty if you break any movement
L1: 60/40kg, 20/16kg slamball, 7 burpee penalty
L2: Rx
L3: 30/20kg, hanging knee raises, 3 burpee penalty
L4: 12 Dumbell thrusters, 12 sit-ups, 3 burpee penalty
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