Thursday 12/28
Strength
Power Clean + Hang Power Clean Every Minute x 2 Sets (2 Minutes) Minute 0: 50% x (3+2) Minute 1: 60% x (2+2) Every 2 Minutes x 6 Sets (12 Minutes) Minute 3: 70% x (1+2) Minute 5: 75% x (1+2) Minutes 7,9,11,13: 80% x (1+2) x 4
Metcon (AMRAP - Rounds and Reps)
3 Sets: 5 Minute AMRAP @ 90% Effort: 250m Row 9 Toes to Bar 7 Burpees Over Barbell 5 Power Clean (135/95) Rest 1 Minute Pick up where you left off
Accessory Work
A.1: Back Extensions (3x12, rest 60 seconds)
A.2: Kettlebell Side Bend (3x12, rest 60 seconds)
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