Wednesday 07/27/22

“Active Recovery/OpenGym”

30’ Max Distance Assault Bike

– focus on pace that you can maintain 

Core:

 5 Rounds

10 GHD Medball Turkish Sit-ups 20/14

30” Russian Kettlebell Swings 70/53

Skill:

 Kipping Pull-up

3×10” Grip + Hollow Body Hold

3×10” Grip + Superman Hold

3×5 Shoulders up and Away

3×3 Hip Pop Hands off Bar Kip

Weightlifting: 

Clean

A. 3 Floating Clean Pull + 2 Power Clean + 1 Front Squat + 1 Jerk

– 20’ to build

– keep form intact

B. 6’ EMOM Cleans and Jerks @65

1. 3 Muscle Clean

2. 2 Power Clean + 2 Jerks

3. 1 Clean + 3 Jerks

– keep form throughout EMOM

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