A. High Hang Clean x 3 UB reps x 3 sets
*goal is 70%, each rep must be full squat depth
B. Pike Push ups x AMRAP x 3 sets
*amrap with perfect tripod to head through window form. If form breaks down you are done with that set.
WOD
3 rounds
300m Row
35 Wall Balls (20/14)
20 K2E
Performance -
A. 2 Position Clean (hang + floor) x 3 UB reps x 3 sets
*goal is 75%. 1 set = hang clean, clean, Hang clean, clean, hang clean, clean with out dropping the bar. All squats
B. AMRAP strict HSPU Immediatly into AMRAP kipping HSPU x 3 sets
WOD
3 Rounds
500m Row
50 Wall Balls (20/14)
25 TTB
Zone-
A1. DB man makers x 5 x 4 sets
A2. Seated DB shoulder press x 10 x 4 sets
A3. Hollow hold x 45 seconds x 4 sets
WOD
3 Rounds
15 Cal AB
30 Goblet squats
20 medball sit ups
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