October 23, 2018

Warm up

5 minute cardio

Then

3 minute quad smash each leg

Then

2 rds

5 clean pull

5 hang power clean

5 front squats

5 BTN strict press

5 good mornings

Strength

Power clean + 3 HPC

Every 2:30 for 25 minutes

WOD

Amrap 7

5 HPC at 75% of heaviest complex

15 cals

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