SKILL

Accumulate 10:00 in the L-hang or sit position

CONDITIONING

9x through of
3-5 Hang Power Cleans
3-5 Sprawls

Rest 2:30

3-5 Push Press / Push Jerk
50m Shuttle run

Spend the 1st 3 rounds finding your weight and rep scheme.

You should be hitting this at 90 – 95% effort, and taking you :30s of work each round.

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