Prep
3x
250 m row
10 Med ball cleans
30 second bottom squat position
Burgner Warm up
Strength
Power Cleans
5x3
Conditioning
12 Min Ladder
Chin ups
Front Squat @ 75% of final set of above
1,1,2,2,3,3,4,4,5,5 etc until the time cap is reached
*Not from rack
Recovery
5 min row
Bicep smash
Couch stretch 2 min per side
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