Warm Up
100m Run
10 Samsung Twist
10 Dislocates
10 SOTS Press with Broom stick
10 Broomstick Front Squats
10 Broomstick Press
10 Broomstick Clean & Jerk
Strength (20min)
6x 3 Clean and 2 Jerk
*50-60% of 1RM
Metcon
20 Rounds For Time (20min Cap)
5 Wall Balls
3 HSPU
1 Clean 100/70
Cool Down
1min each
Passive Hang
20 Dislocates
10 Fore arm
couch
down dog
Warm-Up Starting Partners on Different Stations and Rotating 30 seconds @ Each Station Station 1: Echo Bike @ 6 RPE Station 2: 15-20 sec...
Warm-Up 2:00-3:00 Cardio Choice - :30/:30 Â Couch Stretch :60 Â Alternating Active Pigeon Stretch :30/:30 Â Active Scorpion Stretch :60 Â ...
Monday Snatch 1x2 40 50 60% 1x1 65 70 75% 1x1 80 85 90% (for the brave) 1x1 95 100 100+% Clean & Single Jerk 1x2 50 60% 1x1 65 70 75% 1x1...
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