Warm up:
3x:
200m run, 10 good mornings, 10 wall squats (slow on tempo), 5 burgers
Strength:
15min: 1 rm power clean
MetCon: (use ~60% of 1rm)
3rds:
10 hang power cleans
10 front squats
10 burpees over bar
Make sure they foam roll/stretch back and quads/hips
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