A. Warm Up

3 rounds NFT

Bike .3 miles

10 sit ups

10 DB Snatch 5/arm

10m Crab Walk

B. Strength

5 sets of the following clean complex

1 Segment Clean (2 sec pause below knee)

1 Power Clean

C. Conditioning

12 minute amrap

12 burpees to bar 6″ above reach

12/10 cal row

12 toes to bar

12/10 cal bike

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