06-SP-14

A.

-Group Joint Warm Up

– 500m Row

– EMOM for 6 min

7 Push ups

7 Air Squats

7 KBS 1.5/1

 

B.

With a clock set for 12 min, EMOM

Even:

Weighted Pull Ups

3-3-3-1-1-1

Odd:

Hang Power Clean+ Power Jerk

1-1-1-1-1-1

 

C.

AMRAP 14 min

25 Cal Row

20 T2B

15 Hang Power Clean 95/65#

10 Front Rack Lunges 95/65# (5 each leg)

5 Muscle Ups

 

D.

Mobility

5 min individual focus work

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