Warm Up:
Shoulder/chest smash with med balls 3 x 20 sec
3x10 passovers
3x5 clap push ups
Press:
push press
15 mins heavy 2
10 mins: 5x2@90%
WOD:
DEATH BY COMPLEX
EMOM:
1 powewr clean
1 front squat
1 jerk
increase all reps each round (70kg)
Programme by Rob
Results
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