Wednesday 11/23/22

“Active Recovery”

5 Rounds

1’ Max Calorie Skierg

1’ Rest

5 Rounds

1’ Max Calorie Bikeerg

1’ Rest

Core:

AMRAP 5’

10 V-ups

10” Hollow Hold

10 Superman’s

10” Superman Arch Hold

Buy-out: 200m Bag/Drop Ball Carry (tough load)

Weightlifting:

Clean and Jerk

A. EMOM Clean and Jerk

3x1x75, 3x1x80, 3x1x85, Heavy Single

B. Clean Pull on Riser

5RM, 2x5x90

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

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