A. Dynamic Stretches
B. (5 rounds)
6 push jerk 45/35lb
7 front squats
C. (20 minute clock)
Every 4 minutes:
1 shoulder to overhead (from rack)
200m row
3 unbroken front squat (from rack)
(Pick load for strength; S2OH & FSQ must be the same weight)
D. (8 minute cap)
100 jumping lunges
500m run
E. Static stretches
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