1. Warm-up
4 Steady Rounds:
10 Hip Extensions
10 Dumbbell Thrusters
10 GHD Sit Ups
Run 200m
2. Strength
Back Squat 4×5 @75% – no oly’s, belt, or sleeves. Clean up your movement.
3. Met-Con
AMRAP 7 Minutes:
10 Deadlifts 205/135lbs
5 Hang Squat Cleans
5 Push Jerks
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