Clean
Every 45 seconds for 6 minutes
2 x cleans 1 x push jerk
Strength
Strict press 9 sets of 3 at 65%
Accessory Work
4 x max reps hspu (if you have more then 10 strict hspu, do deficit)
4 x 5 weighted pull ups
Met Con
For 30 minutes
Row 30 seconds
Rest 30 seconds
Score is total distance.
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