Warm Up
100m Run
20m Emu walk
20m Broad Jump
10 Squats
10 Inch worm
10 Good Mornings
Strength
10RM Front Squat (15mins)
Metcon (25mins)
For Time
27-21-15-9-9-15-21-27
Power Clean 60/35
Box Jump 24/20
T2B
Cool Down
Happy Baby
Pigeon
Up/Down Dog
Cat/Cow
Couch
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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