Strength:
Bent Over Barbell Row 5 x 10
Conditioning:
For Time
21 Hang power cleans 62.5/42.5kg
21 Sit Ups
100 Double unders
15 Hang power cleans 62.5/42.5kg
15 Sit Ups
75 Double unders
9 Hang power cleans 62.5/42.5kg
9 Sit Ups
50 Double unders
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