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Monday 9/27/21

The Board

The idea behind today’s layout is a quick general warm-up leading into a 5 minute AMRAP. This AMRAP should be one that gets your body moving quickly and thoroughly warmed up leading into heavy cleans.  We all know how much better we feel under the bar when we are primed up prior to.  Use that time to do so!  Choose a weight on the bar that you can cycle fast!

The Mobility

5 minute AMRAP

The Strength

Clean Deadlifts – very similar to a regular DL, but your set-up is the same as you would do a clean (butt lower).  We are looking for a stable pull from the ground to the hang (above the knee).  Set your lats by pulling your shoulders blades back and down. Push the shins back and keep the angle of your back/butt the same until you pass your knees.  Then stand.


7 Rounds for Time

Finishing the day  with another quick burn.  Rounds must be sub 1:15  if you want to finish!  Choose a weight that you can do so!

The Finisher


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