Warm Up:
Run prep
PRE: 4 x 1000m RUN
3 min rest btwn rounds
Press: 4 x 5 (same weight)
Push Press: 4 x 5 (same weight)
Silvers:
Roll Out
Pre hab
Strength: Work up to heavy set of 5 push press
Review: Medball cleans
WOD:
5 Rounds
100 m RUN
5 hanging knees up or knees to chest
10 medball cleans
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