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05.08.2019

WARM-UP

1) Tabata Burpees any style, any way

2) Ring Support Hold, 10s + Pull-Up Hold, 10s – 3 sets

3) Clean Barbell Warm-Up (5 reps each)

- Clean Jump, No Shrug

- Hip Clean High Pull

- Power Drop Clean

- Hip Power Clean

- Hang Power Clean

4) Lat Smash + Front Rack Stretch

SKILL: Ring or Bar Muscle Ups & Power Cleans

ACTIVE MOBILITY

1) Bicep & Tricep Smash

2) Pec Smash

3) Scap Scrub

4) Weighted T-Spine Extensions

WOD: Perform an 18-minute alternating EMOM with the following:

MIN 1: 3 Ring or Bar Muscle-Up’s (reps double if scaling)

MIN 2: Power Cleans (135/95), ME reps

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Back Extensions w/KB Row, 15 reps for 3-4 sets

3) Foam Roll & Soft Tissue Work, 3-5 minutes

4) V Stretch