Strength:
Clean Complex with climbing load
(1 hang clean pull + 1 hang clean + 1 Front Squat)
Metcon: TABATA (8 rounds of ea. exercise)
Row for calories
Slamballs 30/20
Russian KBS 2/1.5p
Dumbell snatch 45/25 Alt. arm
L2= 1.5/1- 30/20
L1= 1/12kg- 25/15
or…
Endurance
WOD-
800m run
15 tire flips
600m run
50 du’s
400m run
Rest 2 minutes
400m run
50du’s
600m run
15 tire flips
800m run
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