Monday 30 November

Warmup:

Row 2 Min @ 50-75%

2 Sets:

10 Kip Swings

5 Empty Bar Hang Clean and Jerk

5 Burpee Broad Jumps (Open the Hips!)

WOD:

5 Min EMOM:

3 Clean and Jerk @ 80-85% 1RM

3 Rounds:

Row 500m

12 Clean and Jerk @ 105/155

15 Bar Facing Burpees

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