Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 wall balls (20/14)
10 abmat sit ups
10 back extensions
10 second L sit
Strength:
Power cleans / squat cleans 5-3-1-1-1
WOD:
30 double unders
12 power snatch (95/65)
5 Turkish get ups per side (35/25)
50 meter sled drag (180/135)
AMRAP 15 minutes
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