Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 12 Push Up
3 x 20 Ab Mat Sit Up
Strength
Deadlift 5 x 135,145,155,165,190; 7 x 215
MetCon
2 Power Cleans (115#) every minute for 10 minutes.
Strength Time: 18 minutes
MetCon Time: 10 minutes
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