Movement Warm-up Set 

500M Row 

1 x Set NFT 

15 x Medball Deadlifts 

15 x Medball Front Squats

15 x Medball Shrug and Drops 

15 x Medball Cleans  

A.  Power Cleans – 4 x 3 TNG w/2 min rest 

B.  Clean Pulls (HEAVY) – 4 x 2 w/1 min rest 

C.  8 Min AMRAP: 

-3 x TNG Power Clean + Jerk @ 185lb/135lb 

–6 x Bar facing burpees 

–20 x Double unders (3:1 singles to du) 

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