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06/04/23 Thursday Workout of the Day

Warm-Up

3:00 Cardio Choice

into...

3 Sets, For Quality


Weightlifting: Clean and Jerk Complex

Every 3:00 for 15:00

1 Power Clean

2 Hang Squat Cleans

3 Split Jerks

Rest as needed between sets

(Unbroken)


Starting @ 75%


METCON

“Mt Juliet”

For Time:

10 Squat Cleans 60/40kg

10 Shoulder to Overhead 60/40kg

8 Squat Cleans

8 Shoulder to Overhead

6 Squat Cleans

6 Shoulder to Overhead

4 Squat Cleans

4 Shoulder to Overhead

2 Squat Cleans

2 Shoulder to Overhead


Time Domain: 6:00-8:00

Time Cap: 10 minutes


Recovery

1:00/1:00 Couch Stretch

1:00 Childs Pose


Optional Accessories

4 Sets, For Quality:

1:00 minute GHD Sorenson Hold

30/30m Single Arm KB Suitcase Carry, Moderate Weight


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