about 20 mins build to a heavy power clean or clean and jerk
11.5 open WOD
20 min amrap
5 – 145/100 pc
10 t2b
15 burpee over bar
Rest plenty of time to recover
5 rounds nft
20 ring dips ( strict no kipping with legs)
14 heavy thrusters 135/95 is baseline everyone should be heavier than fran
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