8-9-16


Barbell
5X3 Clean Lift-Offs + 1 Clean + 1 Jerk – work to a max for the complex, rest 2:00

*Clean Lift-Off DEMO VIDEO.
Conditioning 

20:00 AMRAP of:

Run 400m
24 KB Swings 24/16kg
12 HSPU 

16 step ups 24/20″, 24/16

*hold KB by the horns under the chin.

-advanced-

20:00 AMRAP of:

Run 400m
30 KB Swings 24/16kg
60′ HS Walk
60′ Dual KB Walking Lunges 24/16kg

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