UNF - row, kb hang clean squat, sit up; thruster, bar burpee Workout
Baseline: Pre-SOP and box breathing, then ROM Drills.
Row 1,000m then complete 30-20-10 reps of KB hang clean to squat (35#/24#), sit ups.
Time: 13:22
Work Capacity: “Omar”. Complete the following for time:
10x thrusters (95#/65#)
15x bar facing burpees
20x thrusters (95#/65#)
25x bar facing burpees
30x thrusters (95#/65#)
35x bar facing burpees
Time: 06:30, 65# barbell
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