Group warm up
Line drills
Empty bar bar up
Strength (15 minutes)
Build up to a heavy 1 rep Clean and Jerk
Metcon
5 Rounds
4 Clean and Jerks 225/155, 185/125, 155/105
3 Bar muscle ups or 6 Chest to Bars, or 9 Pullups
20 foot Hand Stand walk or 10 HSPUs (Scaled add mats or a box)
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