Novice
Squat 3 x 5
Power Clean 3 x 5
Intermediate
Zercher Squat (taken from the rack)
5-5-5-3-3-3
WOD
'KUDA'
In 20min complete
25 Kettlebell Swings 28kg/20kg
25 Uneven farmers walks 32kg/24kg
25 Deadlifts 100kg/70kg
then with the remainder fo the time:
AMRAP
300m row
30ft walking lunges
10 burpees
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