Clean tech
+
EMOM x6:
Above the knee clean to 3 positions; 1/4 squat, 1/2 squat, low squat
+
6-minutes to build to a heavy set of:
3 squat cleans from the floor
AMRAP in 8-minutes:
8 shoulder to overhead
8 bar facing burpees
Clean tech
+
EMOM x6:
Above the knee clean to 3 positions; 1/4 squat, 1/2 squat, low squat
+
6-minutes to build to a heavy set of:
3 squat cleans from the floor
AMRAP in 8-minutes:
8 shoulder to overhead
8 bar facing burpees
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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