1. Warm-up
3 Slow Rounds:
3 strict Pull ups
200 meter Run
Then leg Swings, Back Twist, PVC
2. Strength
Push Jerk 6×2 – Perfect reps only
Double can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If the movement feels good make your way towards 90%
3. Met-Con
12 min Amrap of:
250 meter Row
21 TTB
Rest 60 sec after each set
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