29.8.19

Weightlifting:
Hang Clean 
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%

Jerk
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
2 Sets of 2 Reps @ 80%
3 Sets of 2 Reps @ 85%

Hang Clean Pull 
3 Sets of 4 Reps @ 90%

Metcon:
400m run all out,
rest 5 min
 then
6 sets of 200m at your 400m pace, work : rest ratio = 1:2

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