WL @9:30a
A. Tall hang squat clean skill session. 12-15 min.
– Timing. Footwork
B. Heavy 3 rep squat clean w/ :2 pause below knee on way up.
– Drop between reps. Quick set up etc
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Fitness @10:45
@10:45
5 min c2 – constant
5 min row – :40/:20
5 min c2:
1 min hard :20 easy / :40 hard
1 min :10 easy / :10 hard
1 min :30 easy / :30 hard
1 min :10 easy / :50 Go
Amrap 8
5 pushups
10 alt box step ups
15 hollow rocks
Emom x 8
Min 1: :40 shuttle runs
Min 2: banded side steps
Bodybuilding: remainder time
Supersets of
A1. 5 db muscle clean + oh
A2. 10 db dual bent over rows
A3. 16 alt db curls
A4. 20 banded tricep ext
A5. 10-15 core exercise