Warm up
3 rounds
1:00 bike or row
20 Bosu Squats
30 Bosu Mt. Climbers
1:00 bike or row
15banded squats
10 banded lunges (10 each leg)
1:00 bike or row
4 sets 3 hollow rocks into :10 sec hollow hold
1:00min happy baby pose
Clean Drills
Muscle clean + Angel Drop + Tall clean
Emom x 8 every 2:30
1 clean pull + 1 hang clean +
Odd Min.
6 Front Rack back stepping lunges
Even Min.
2 Front squats + 5 Bar Facing burpees
Back Squat In a 12:00 Window 5-7 Sets [Climbing]: 1 Back Squat Every 2 Minutes x 24 Minutes 1) 12 Right arm snatches/American KB Swing...
EMOM for 10 minutes Odd Minutes: 5 Bench Presses (65% of 1RM) Even Minutes: 8 Hand Release Push-Ups For the bench presses, use the weight...
EMOM for 10 minutes Odd Minutes: 5 Bench Presses (65% of 1RM) Even Minutes: 8 Hand Release Push-Ups For the bench presses, use the weight...
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