Strength (10 min) 5 sets of 3 Muscle Cleans RPE 6 or 60% of 1RM Cleans Scoring: Time Metcon (25 min cap) 21-18-15-12-9-6-3 Back Squats (115/75) Bar-facing burpees 50FT Plate overhead carry each Round (45/25) Scoring: Time
Tempo Box Squats 5 Sets 5 Tempo Box Back Squat @8-8.5/10 RPE *Rest as needed between sets. **Tempo is 32X1 (3 seconds down, 2 second...
Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold...
Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10...
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