Warm-up
5 Steady Rounds:
10 Handstand Shoulder Taps
Row 200m
1. Interval
4 Rounds
21 Double KB Russian Swing 53/35s
15 Burpee Box Jumps 24/20″
Rest :60
2. OLY
EMOM for 10 Minutes:
1 Misfit Clean Complex 70%+ of 1RM – Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk
You can build throughout sets
3. Accessory
Accumulate 3:00 of Overhead Plate Holds 45/25lbs
7 Minute Cap
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