Bench Press, Hang Power Clean; Shoulder to Overhead; Run; Burpee box jumps

Strength:

1a) DB neutral grip Bench Press: 4×8. As heavy as possible.  Rest :60

1b) banded pull downs: 4×15. 1 count at bottom.  Rest :60

2) Hang Power Clean + Shoulder to Overhead 3×3.  Rest :60.

Then:

AMRAP 15:00

400 meter run

15 Hang Power Cleans (115,75)

12 Shoulder to Overhead (115,75)

9 Burpee box jumps with step down (24,20)

Start here

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