Strength

Squat Clean Thruster
5 x 2 Across
Start at 60% of 1RM C&J
5-10lb increase each week

Follow each set with:
10 WY's (Light Band)

WOD

5 Rounds
10 Thrusters 95/65
20m Sprint
10 Burpees
20m Sprint

Comp HW

Build to a 90% Front Squat

Row 1,000m

Comment

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