10/1 WOD

The TURK

warm up – 500 meter row

20 dynamic knee lifts

10 jump squats

20 lateral lunges

Skill work – hang cleans   3×3

WOD = 2 RFT

10 Turkish get ups    16/8kg

10 power cleans   135/75

15 pull ups

20 (single arm) snatch    16/8kg

Cool down –  burpee / plank challenge

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