"Fitness"
A.
Hang clean & jerk EMOM x15
5, 5, 5 (climbing)
B.
2 sets for reps:
6 min AMRAP
Run 800m/Row 1k
Max back squats
Rest 3-5 mins
"Sport"
A.
Clean & jerk 15 mins
B.
Backsquat max reps at 80%
-warm up to weight
C.
21 thrusters(95/65)
9 bar muscle ups (12pullups, 12dips)
15 thrusters
7 bar muscle ups(9,9)
9 thrusters
5 bar muscle ups(6,6)
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