Strength 1) 3 Position Clean + jerk, (pwr+hang+ floor+ Jerk) 5x1 AHAP do not go any higher if form starts to break down

Skill 3x 1min Hollow body holds


In 15 minutes complete as much of the work as possible

5 pull ups

5 wall balls

10 pull ups

10 wall balls

15 pull ups

15 wall balls 

etc.. After you complete a set run 200m 

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