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Friday 15 December

Burgener Warm Up 10 mins

Hip mobility rig

20 meter duck walk w/ pvc pipe x 2

10 Back Squats with Barbell

Clean Progression w/ barbell 45/35 x 3

-Hang Squat clean + Clean pos 2 + Clean and jerk

 

A. Clean & Jerk
EMOM x 8

2 Squat Cleans + 1 Split Jerk (70% of 1RM Clean and Jerk)

*BAF have them do front squats

 

 

 

B. “Klepto”
4 Rounds
27 box jumps

20 burpees

11 squat cleans, 145

*30 min time cap

** BAF will do front squats 45/35

Mobility

Hip smash

Roll out



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