Warm up:
Warmy+
4×5 clusters + a 100m run in between sets
Xfit WOD:
21,18,15 for 10 minutes of:
Squat clean (95/65)
Cals – either row, bike, run (whatever you think produces 21,18 and 15 cals
Dumbbell snatch (use either KB or DB and whatever weight you have)
Rest 2 minute…then
12,9,6 for 15 minutes of;
KB swings
Pull ups
KB squats
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