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Wednesday 18 April

Warm Up

20 Band Pull aparts

10 Michael Phelps

10 Scapula Push Ups

10 Lateral Wall Walks

Power clean progression

 

A) Strict HSPU 

30 Strict (kipping) HSPU

Rest 2:00 mins

30 Strict (kipping) HSPU

-8 min Cap

 

B) 3-Pos Power Clean (Hang, Pos 2, Floor)

Build to Heavy Complex

-10 mins

 

C) Conditioning

3 Rounds

15 HPC (115/80) (95/60) (75/40)

15 Barbell Facing burpees

-10 Min Cap

 

D) Row Conditioning

4 rounds

30/25 Cal Row

Rest 1:00 b/w rounds



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