Metcon (25 min cap)
Metcon (Partner)
BUY IN 4000m Row Shared
50 Power Snatch
20 Wall walks
Weekend Midline Finisher
3 Rounds
50 Plate Russian twist (15/10)
30 Kneeling Banded Pull aparts
30 Plank Shoulder taps + Max Effort Plank hold
Warm up: 20 90/90 hip switch 10 Cat cows 10/side Firehydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge...
Split Jerk 6 Minute EMOM 3 Split Jerk @65% 1RM Split Jerk 3 Split Jerk @70% 1RM Split Jerk 2 Split Jerk @75% 1RM Split Jerk 2 Split Jerk...
Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf...
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