02.13.2019
Warm up:
| Tabata Alternating (3 rounds) |
| Air squats |
| Single arm DB push press left |
| Single arm DB push press right |
| Dead hang (rig or rings) |
| Then 2 rounds, 6 reps each with empty bar |
| Hang clean shrug |
| Hang muscle clean |
| Pause front squat (3sec) |
Strength:
| E(1:30)MOM 10:30 (7 Rounds) |
| 1 Cluster (squat clean thruster) |
| Building to AHAP |
Conditioning:
| AMRAP 17:00 |
| 6 Thrusters |
| 7 Hang power cleans |
| 8 Sumo deadlift high pull |
| Rx : 95/65 |
| Rx + : 115/80 |
Recovery:
| 4:00 each (2:00 L/R) |
| 1. Bretzel |
| 2. Couch stretch |