12.6.19

A. Warm Up

3 sets NFT

250m row

10 DB Snatch

10m Perfect Stretch Walk

B. Strength

4 sets of the following Clean Complex

1 Clean Lift Off + 1 Segment Power Clean (2 second hold below knee) + 1 Power Clean

C. Conditioning

5 rounds

AMRAP in 3 minutes

3 Power Cleans 135/95

6 Hand release Push-Ups

9 Air Squats

Rest 1 minute in between rounds

Start where you left off from previous rounds

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