Wednesday 08/31/22

“Active Recovery/Open Gym”

“Assault EMOM Fun”

120/100 Calories

A. Max Calories

B. Rest

Core: 

75-50-25

Straight Leg Sit-ups

60”-45”-30”

Bird Dog Hold Each Side

Weightlifting: 

Clean

A. Clean Deadlift + Hang Power Clean below the knee + Front Squat + Jerk

– 6×2+2+1+1×60

– Rest between 60”-90” sets

– slight pause 

B. 10’ EMOM Clean Work @70

A. 2 Cleans

B. 4 Clean High Pulls

– keep form throughout Emom

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