Wednesday, November 28, 2018

Prep
2 Rounds
400 Meter Run
10 Box Jump Overs (24/20)
10 Barbell Thrusters (45/35)

Strength
3 Sets
12-10-8 Kettlebell Bench Press
Rest 30 Seconds
12-10-8 Barbell Bent-over Rows
Rest 1.5 Minute Between Sets

Conditioning
10 Minute AMRAP
3 15′ Rope Climbs
10 Hang Power Cleans (115/80)
10 Dumbbell Box Step-overs (24/20)

Accessory
4 Sets
10 Weighted GHD Sit-ups w/ a 20-second Hollow Hold on the Last Rep
Rest As Needed Between Sets

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