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"As you become more clear about who you really are, you'll be better able to decide what is best
for you - the first time around." - Oprah Winfrey

 

OPEN GYM

- or -

 

- Weightlifting -

EMOM x 6min: 

FULL Clean x 3 @ 75-80%

 

- Strength -

2a) Push Jerk - 1 x 5, 3 x 3 (AHAP, heavier than last week)

2b) DB/KB bent over row - 2 x 10, 2 x 6  (AHAP)

* all reps completed on a 5min clock *

 

- Conditioning -

For time:

800m run

10 STRICT pullups

600m run 

15 STRICT Pullups

400m run

20 STRICT Pullups

200m run

25 STRICT Pullups

* 15min time cap *

 

- Midline/Accessory -

1a) STRICT T2B - 3 x 10

1b) Good morning - 3 x 10 (progressive)

 

- Mobility -

Banded internal hip rotation from quadruped position x 3-5min ea side

Gut smash x 3-5min

Short hip rotator mash w/ lacrosse ball x 3-5min ea side