Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up
Strength
Bench Press 5 x 95,115,125,140; 10 x 160
MetCon
Grace - 30 Clean & Jerk - 100#
Strength Time: 11 minutes
MetCon Time: 10 minutes
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