9/3/19

Weightlifting
Power Clean (4 Sets :90 on, 2:30 off Singles @ 80-85%)
Metcon 
3 Rounds
OPEN-PERFORMANCE:
50 Wallballs 20/14lbs
20 Pull Ups

FITNESS:
40 Wallballs 14/10
15 Pull-ups

*12 Minute Cap

Pull ups should never be more than 4 sets reduce volume if needed.

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