3 Rounds
12 Handstand Push Ups
12 Box Jump Overs (24/20)
then,
400 M Run
3 Rounds
12 Hang Power Snatch (95/65)
12 Burpees
then,
400 M Run
3 Rounds
3 Rounds
12 Hang Power Cleans (95/65)
12 Ring Dips
then,
400 M Run
*30 Minute Cap
*There are 3 400 M Runs TOTAL in this workout
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Olympic Lifting (815pm)
A: Hang power clean doubles to max
B: 5 sets for quality:
10 DB reverse flys
10 sumo deadlift high pull