Strength

Squat Clean + 3 Front Squats
Build to a heavy complex

Follow each set with:
5 Y's
5 OHS in Y position

WOD

5min AMRAP
2 Squat Cleans 135/95
4 Burpees over the bar

Comp HW

3 Rounds for Time
20 GHD Sit-ups
20 GHD Hip Extensions
400m Run

Comment

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