Warm-up
- Run 200m
Then:
20-15-10
- Air Squats
- Lying Glute Bridge
Weightlifting
Within 15 Minutes:
5 x 1 Clean Pull + 1 Squat Clean + 2 Front Squats @ 85% of 1RM
Metcon
12 Minute AMRAP:
- 10 Ring Dips
- 20 Medicine Ball Cleans (9/6kg)
- 40 Double-Unders
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