Growth & Development
A. 4  sets
10 hang clean 75/55
15 box jump step down
20 ab mat sit ups
400m run ( 200 single under) if rain 🙂
+ 4:00-6:00 rest between sets
Performance
A. 3 sets
10 hang Squat snatch 95/65
15 burpee box jump over
20 toe to bar
30 calorie row
+ 6:00 rest between sets
B. Cash- Out (ONLY if you feel great and recovered)
1,2,3,4,5,6,7,8,9,10
Hand stand push up
+ 5 burpee between sets

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