Wednesday 10/19/22

“Active Recovery”

3 Rounds

400m Run

500m Row

1000m Bikeerg

500m Skierg

Core: 

5 Rounds

10 GHD Med Ball Sit-ups 20/14

10 GHD Sit-ups

Rest as Needed

Buy-out: 200m Drop Ball Or Sandbag Bear Hug Carry

Weightlifting: 

Clean and Jerk

A. Clean Pull + Dip Clean + Jerk

– 2×3+3+3×50, 2×3+2+2×55, 1×3+2+2×60, 1×3+1+1×65

– dip Cleans are from the power position 

– keep form intact

B. 7’ EMOM Snatches @60

2 Power Cleans + 1 Hang Clean

– keep form throughout Emom

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