100 total reps of hang cleans, every time the bar touches the floor perform 10 burpees. Loading is 95/135
Post load and number of burpee rounds
Day 11
12 years ago
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Run/Row 400m or jump rope 2 minutes
15 dislocates
15 body weight overhead squats
15 push ups or dips
15 glut-ham situps
15 back extensions
15 kipping swings/kipping pullups
2 rounds
15 dislocates
15 body weight overhead squats
15 push ups or dips
15 glut-ham situps
15 back extensions
15 kipping swings/kipping pullups
2 rounds
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