A. Group warm up

B. WOD demo | barbell warm up

C. 4 – 5 minute AMRAPS | rest 3 minutes between rounds
1. 30 db hang cleans – 50/35 | one db per hand
AMRAP of strict knee raises

2. 50 cal row
MAX distance farmers carry | use 25 or 50m track

*score is total push ups
Source: Workout Of The Day

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Jason Archer
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