Warm-up: Group Dynamic
- Med-Ball Squat Tabata – 2 Minutes
- :20s bottom of squat hold – :10s of MB Squats
- Pigeon Stretch – 1 Minute per side
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Strength: Clean Complex (17 Minutes)
- Sets 1 and 2: 2 Cleans + 1 Hang Clean @80% of 1RM
- Sets 3 and 4: 2 Cleans + 1 Hang Clean @85% of 1RM
*Can drop the bar between cleans from the ground
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Workout: AMRAP + For Time
Part A – AMRAP x 12 Minutes
- (16/12) Calorie Row OR (12/8) Calorie Bike
- 12 Wall Balls (20/14)
- 4 DB Hang Clean and Jerks (50/35) *2 per side
-Rest 2 Minutes-
Part B – For Time
- 500 Meter Row OR 1200 Meter Bike
*Two Scores:
- Total rounds + reps for Part A
- Time for Part B
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Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (25/15)
- 30 DB Side Bends (50/35)
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