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+2 | Tuesday | 12/12/23

WARM UP: 1 ROUND

10 CALS

10 HANG POWER CLEANS (E/B)

10 SHOULDER PRESS (E/B)

10 SQUATS

10 CALS

10 POWER CLEANS (E/B)

10 PUSH PRESS (E/B)

10 WBS


WOD: AFAP IN 20 MINS


RXD Option:

2 Clean & Jerks (50/35)

2 Pistol Squats

2 WBS (9/6)

12 Cals (Between Rounds)

+ 2 reps each round


*** Rest 3 mins ***


EMOM x 12

· Max BB Step Ups (25/20)

· Max MB Sit Ups (9/6)

· Rest


SCALED Option:

2 Clean & Jerks (50/35)

2 Pistol Squats

2 WBS (9/6)

12 Cals (Between Rounds)

+ 2 reps each round


*** Rest 3 mins ***


EMOM x 12

· Max BB Step Ups (20/15)

· Max MB Sit Ups (9/6)

· Rest


Finisher:

3 sets x 10 reps

GHD Sit Ups (Bench)

T2B / Knee Raises

Hollow Rocks


Accessory Work:

3 sets x 10 reps

DB RDL

DB Hip Thrusts

S/L Glute Step Ups


Top Up:

15 on / 15 off Bike

X 6 or

X 12 or

X 18



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