Strength: Hang Squat Cleans

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Dynamic warm up
Group warm up

50 heavy Russian swings
Skill

pistols
Internal/external rotation
PVC arm circles

 

Strength
Hang squat cleans
2-2-2-2-2
Wod
3 rounds for time of
Run 800 meters
15 thrusters 95/65
MAD MOBI
Stretch calves
Shoulder bully
Hamstring up n over
Knee on the wall
Corners stretch