Wednesday 9 December 

Warm Up:

Run 400m

2 Sets: (1st w/ PVC, 2nd w/ Empty Bar)

5 Hang Squat Clean

5 Hang Squat Clean from Knees

5 Squat Clean

5 Thruster

5 Burpee Broad Jumps 

In 12 minutes, find heaviest set of:

Hang squat clean + Hang squat clean from knees + Squat clean = 1 set**

**goal is to hang onto the bar through each set.

8 min AMRAP 

5 Thrusters (115/75)

5 Bar Over Burpees

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