Warm Up
Group Dynamic
Skill
Movement Demo
Metcon
1000 m Row
25 Burpees over Bar
At 10 minute mark
3 rnds:
15 Jerk (135/95)
15 Toes 2 Bar
At 20 minute mark
3 rnds:
15 Hang Power Cleans (135/95)
15 Box Jumps
Barbell Club
Skills
Clean & Jerk
Front Squat
Mid Thigh Clean Pull + Clean Pull
Metcon
500 m Row
10 Power Clean (205)
20 Wallballs
10 Squat Clean (185)
500 m Row
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