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Rovi- do this as fast as possible at a high intensity. A wall ball is where you hold the medicine ball in the front rack position, go into a fall squat and then throw it up ten feet against the wall. Catch and repeat.
Wall balls


Joint Prep

3 Rounds

5 x RDL 95/65
5 x Clean Pulls from Below the Knee
5 x Hang Power Cleans

*Rounds are to be performed Unbroken, Rest 45 Seconds Between efforts


“Heavy Hang Grace gets jumped”

Perform 30 full Hang Clean into thrusters at the heaviest weight you can. Every fifth rep do 20 doubleunders.

Cool Down

Jog 1200 Meters


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