Dynamic warm up

Group warm up

50 Heavy Russians.

With a spotter work
Handstands and handstand walks.

Amrap in 5 minutes
7 Hang Squat cleans 115/75
14 toe 2 bar

Rest 3 minutes

Amrap in 5 minutes
30 kb swings 1.5/1
7 hang squat snatch 115/75

Rest 3 minutes

Amrap in 5 minutes
10 wall ball 20/14
12  Abmat sit ups

Shoulder bully
Roll calves
Lat stretch band
Hamstring up n over

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