A. General
EMOM 6
Odd:
-60sec Bike/Row/Ski
Even:
-30sec Sampson lunges
B. Mobility
Piked runners calf stretch
4 reps/side
10sec contraction pressing the heel away from the floor through the ball of the foot
10sec stretching pushing the heel towards the floor
C.Specific
3 sets
12 Russian kb swings
4/side Jumping bulgarian split squats
Standing long jump
Max distance
3 Attempts
AMRAP 20 mins
30 Hang cleans 95/65 lbs
20 DB front rack lunges 2×50/35lbs
KG: 40/30 + 22.5/15
Score: Rounds + reps
Scaling Options:
Beginner
5 rounds for time
30 Hang cleans @light
20 DB box step ups @ 24/20″ + 2 x 50/35lbs
Intermediate:
5 rounds for time
30 Hang cleans @75/55 lbs
20 DB box step ups @ 24/20″ + 2 x 50/35lbs
Prone angels
EMOM 8
Odd: Max reps
Even: Rest
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