Warm Up:
Thermogenic to get loose, Dynamic Stretching to get the joints loose. Your Choice.
Mob: HEAD TO TOE.
Work:
A. Oly Complex: 18:00 GO SLOW.
   
3 Clean High Pulls, Pause 3 sec at top + 1 Clean from the Knee. Build in Weight  
B. Metcon I: 12:00 AMRAP
   
Cal Row 10/12
    10 WB 14/20
C. Metcon II: FT
    
20 Pushups
     30 Situps
     20 Pushups
     30 Pullups
     20 Pushups
     30 Burpees
D. FBB
   
3X DNB Mixed KB Walking Lunge (one front racked, the other pressed OH), switch arms each length
    3X12 GHD Prone BB Row (hips in extension in front of the pad)
    3X12 Russian Twists, KB or Med Ball

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