Warm Up:
Warmy+
4×4 Clusters + run to mid field and back
Xfit WOD:
10,9,8…1 of – Deads (95/65)
1,2,3…10 of – Hang Cleans (95/65)
**3,2,1…go P1 completes 10 deads and 1 hang clean then switch. P2 is holding bottom position squat while P1 works. P2 completes 10 deads and 1 hang clean while P1 holds bottom position then switch. P1 does 9 deads + 2 hang cleans…etc.
Then…
10,9,8…1 of – Front Squats (95/65)
1,2,3…10 of – Push Press (95/65)
**same as above. Partner who’s not working barbell holds plank
Pull up work;
7,6,5,4,4
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