Warm Up: Individual Warm Up / Mobility / Squat Clean Technique
Workout: 5 RFT (30 min TC)
Rx Option: (22.5/15 & 85/60)
Buy In: 1976m Row
5 RFT:
8 Pull Ups
8 Double DB Lunges (E/L)
8 T2B
2 Squat Cleans
Scaled Option: (15/10 & 60/42.5)
Buy In: 1976m Row
5 RFT:
8 Pull Ups
8 Double DB Lunges (E/L)
8 T2B
2 Squat Cleans
Into:
Strength: EMOM
7 sets
1 Clean
1 Push Jerk
1 Front Squat
1 Push Jerk
5k Challenge
Sprints Training
x 5 sets
x 5 sets
x 6 sets
See app for details
Mobility / Cool Down
Seated Hamstring Stretch
Lying Quad Stretch
3 Way Child Pose
Bench Lat Stretch
Shoulder Stretch
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