11.16

A1. Hang Squat Clean x 3 x 5 reps – skill work . Nothing heavy here
A2. Half kneeling bottoms up press x 8/side x 5
A3. SA ring row x 8/side x 5
+
1 minute on / 1 minute off for 10 sets
2 hang squat cleans – @ 70-75% of max or heavy weight with good form
4 burps over the bar
amrap rope slams

**you can sub in KB hang squat cleans or KB front loaded squats or 4 dB box step ups if you want to give your wrist a rest




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