Warm up

3 rds

60 second supinated hang

20 total bridge and reach

9 minutes

Then

3 minutes prayer stretch

Strength

7 sets of

1 clean + 3 jerks

25 minutes

Amrap 9

3 clean and jerk

3 toes to bar

6 clean and jerk

6 toes to bar

9 clean and jerk

9 toes to bar

12 clean and jerk

12 toes to bar

15 clean and jerk

15 toes to bar

Etc

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