Warm up:
125m Row
15 GHD Sit Ups
15 GHD Back Extensions
125m Row
10 Strict Pull Ups
10 Ring Dips
125m Row
10 Lunge & Twist
10 OHS
125m Row
5 Burpee
5 Broad Jumps catch in squat

Barbell Warm Up
3 Rounds of the following:
3x Deadlift
3x Hang Pull
3x Front Squat
3x Shoulder Press
3x Push Press
3x Jerk
3x OHS

1 Rep Max Clean
(Start about 40%-50%)

Sumo deadlift high pull (95/65)
GHD sit ups
*400 m run after each round (500m Row if weather is no bueno)

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