Strength: Push Jerk ( 3 x 15 reps ring rows between heavy sets)
- 75% x 3
- 85% x 1
- 95% x 1+ (if feeling good as many reps as you can )
Wod: 5 Rounds
- 7 Thrusters @40-50% of 1RM
- 5 Toes to Bar
- 3 Burpees
- 300m Run
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