Strength

10min EMOM:

1 – deadlift

2 – deadlift from shin with shrug

3 – hang pwr clean with pause in catch

 

then,

8min to establish a 1rm power clean.

 

Metcon

7 rnds For Time:

20 – wall balls 20/14#

10 – pull ups

5 – strict dips

 

 

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