Fitness
Strength
A. Hang power clean x3 reps + 1 shoulder to ovhd
8 minute emom building each set starting at 50%
Wod
3 rounds
50 air squats
15 ring rows or 7 pull ups
10 HPC (95/65#)
Performance
Strength
A. power clean x3 tng reps + 1 shoulder to ovhd
8 minute emom building each set starting at 50%
Wod
3 rounds
50 air squats
7 MU's or 7 CTB pull ups
10 HPC (135/95#)
Zone
Skill
A. 8 minute emom
3 Db manmakers + 3 Db thrusters
Wod
3 rounds for time
50 air squats
7 ring rows
15 KB swing
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