August 16, 2016
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4 x the following complex
5 bent over rows + 3 high hang power cleans ( no drops, each power clean should land in the catch position, not standing straight up)
rest then
amrap in 10 min
25 Russian kettle swings 24/16
15 front rack kettle lunges (you may choose the hand that holds KB)
10 KB sumo deadlift high pulls