800m run
Focused shoulder mobility
Burgner warm up
Strength
1 Power clean + 1 Hang Squat Clean + 2 Jerks x 7 sets. Start at 65% of 1 RM clean and jerk, add 5 # per set
Conditioning
12 min AMRAP
15 cal row
10 box jumps
5 clean and jerk 105/155
Recovery
Easy walk or row
Wall slides 30 sec on 30 off x5
Double bully
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