Warm up

400 m run - 5 laps
500 m row

25 arm circles forward and back
25 GHD sit ups
25 pushups
Dynamic warmup


Clean and Jerk

8 x 3 E2m x 3 min @ 70% max
5 x 3 E2m x 3min @ 80 % max

Bench Mark Monday


5 Rounds for time

400 m run 5 laps/500 m row
30 Box Jumps (24/20)
30 Wall Balls (20/14)

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