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Perform 12 sets of the following complex:
1 Power Clean
1 Front Squat
1 Shoulder to Overhead (could be strict press, push press or push jerk)
* Each set should be completed without dropping the bar, choose challenging weight
rest 5 min then
For 6 min complete an 800m run and for the remaining time complete as many dumbbell thrusters as possible – 30 lb dumbbells guys/15 lb girls
rest 4 min then complete
40 toes to bar or hanging knee raises
80 supermans
