A. hang cleans
Beginners: From the blocks 5, 5, 5, 5 (be sure to warm up hitting three different positions: tall, almost parallel and then full squat).
Intermediate and advanced - no blocks: 3, 3, 3, 3
B. Rowing x 500 meters
Shoulder taps x 60 (be sure to mark out your parameters for your hands).
Toes to Bar x 25
burpees x 20
rest 5 minutes
3 sets
Should finish in approximately 4-5 minutes.
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