1.) Clean with 3-sec Pause each rep (just above the knee): 5×3@80% of 3rm
2.) Bent Over Rows: 3X5 – medium/heavy, rest 60-90 sec.
3.) GHD Sit-Ups: 3×20
4.) WOD
On the minute, every minute, for 20 minutes, complete the following:
5 x Heavy Kettlebell Swings
5 x burpees
As Quickly As Possible
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