Wednesday 11/16/22

“Active Recovery”

5 Rounds

400m Run

40ft Each Single Arm Farmers Carry 53/35

40ft Each Single Arm Front Rack Carry 53/35

1 Mile Assault Bike

Core: 

Tabata 

8 Rounds

20” V-ups

10” Rest

20” Tall Plank

10” Rest

Buy-out: 3’ Half Hollow Hold

Weightlifting: 

Clean and Jerk

A. EMOM Clean and Jerk

3x1x70, 3x1x75, 3x1x80, Heavy Single

B. Halting Clean Deadlift on Riser

5RM, 2x5x90

– find 5 rep max, percentages based off 5 rep max

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