3 rounds:
90sec on machine of choice OR shuttle runs
5 Inchworms
10 Russian Kettlebell Swings
Power Clean (Weight)
<p>4 sets x 3 reps Pause at the knee each rep</p>
Met Con (Time)
For time:
50 knees to chest/knees to elbows
400m run
20 Burpee pull ups
400m run
50 butterfly sit-ups

ADV Option:
50 toes to bar
400m run
20 bar muscle ups
400m run
50 pull ups

Accessory Work
3 sets of
3 Clean pulls @ 100-105%
Max reps neutral grip DB/KB floor press @ 15/22.5kg

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