amrap 13′!

COMPETITOR
warm up
aerobic capacity

every 2′ x 6 rounds
50 double unders
+
20 american swing

3 x 7 rest 20”
@70% 1 RM deadlift

COMMUNITY
warm up

kettlebell deadlift / kettlebell swing
kip / kipping pull – ups
kettlebell clean & jerk technique

WOD
amrap 13′
10 kettlebell clean & jerk dx @24 kg M / @16 kg F
7 toes to bar
10 kettlebell clean & jerk sx @24 kg M / @16 kg F
7 deadlift @100 kg M / @70 kg F

$ CASH OUT $
4/5 x 10 good morning

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