Workout of the Day – Wednesday December 16th
Warm up
2 rounds
8 strict press *
20 KB russian twists
8 squat cleans *
8 diamond push ups
30sec/30sec side plank hold
*Empty Barbell
Strength
1 clean + 1 jerk x 5
Conditioning
4 RFT
500m row
5 ground to overhead 135/95
15 Deadlift 135/95
10 burpees over the bar
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