Warm up
Glute activation
Row 2km at 60% effort
Strength
Establish a 1RM overhead squat
Olympic weightlifting
EMOM 10 mins
1 clean 1 front squat 1 jerk
Metcon
5 rounds for time
12 Kettlebell swings 24kg
12 push press 42.5kg
12 sit ups
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