Tuesday 3/28/23

The Mobility

• Wall Birthing

The Warm-Up

One time through

:60 Machine

Air Squats

Burpee

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Coach-Led

Segmented Clean Pull with a Pause in the Hang

Hang Clean

Clean

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The Strength

From 0:00-7:00

Segmented Clean Pull with a Pause in the Hang

From 7:00-14:00

Hang Clean

From 14:00- 28:00

Clean

Active Rest = SU -->Double Unders and :30 Machine

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The Met-Con

As Many Rounds/Repetitions As Possible in 11:00

Clean @ 78.5% of the days 1RM

Double Unders

Burpee Over Bar

The Finisher

Shrugs

CS T’s