Strength:
EMOM 10 min
1 squat clean
Start light and build to a moderate weight

WOD:
"Johnson"
20 min AMRAP
9 deadlift 245/175
8 muscle ups/8 burpee pullups
9 squat cleans 155/105

Comp HW:
Every 2 minutes for 12 minutes
1 squat snatch
Build to a heavy snatch

10 rounds
250m Row
rest 1 minute

Comment

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