Warm up:
5 rounds
15 swings A-16 kg I/B-25# or less
15 situps
15 stiff legged deadlifts @ 45#
Skill:
Double Under
Training:
3 rounds for time
50 squats
7 muscle ups
Or 21 pullups + 21 dips
10 Hang Power Clean (A-135 I-95 B-75 or less)
A=Advanced
I=Intermediate
B=Beginner
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