170724 ~ Squat-Clean-Row

Happy Monday!!!  What does this week have in store?!?!

Strength:

EMOM x 7 min

7 x 2 @ 80%

Push Jerk with 1s pause in the bottom of dip

Then…

Tabata Handstand Hold

8 rnds

20s Work / 10s Rest

Conditioning:

Complete For Time:

10-9-8-7-6-5-4-3-2-1

Squat Clean (135/95#)

**200m row after each rnd**

(17 min Cap)

Cash Out:

30-20-10

GHD Situps

 GHD Hip Extensions

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