Warm up
Mobilise as necessary
Row 250m for time
Strength
Establish a 1RM back squat WITHOUT OLYMPIC WEIGHTLIFTING SHOES
Olympic Weightlifting
EMOM for 8 minutes
2 cleans 1 jerk
Metcon
7 rounds for time
400m run
20 Kettlebell swings 24/16
1 min rest between rounds
Finisher
2 sets of max l-sit hold
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