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Friday June 15th

Warm up 10 mins

Banded Hip walk with hip bridge (down and back of the rig) with 10 hip bridge on each end

Frankenstein walk length of rig

Lunge rotation with a twist length of rig

10 Air Squats

10 Front Squats 45/35

10 Hang Squat Clean

10 Squat Cleans


A) Barbell 

0:00 – 4:00 – Heavy Pause Front Squat (1 second pause in the bottom)

4:00 – 8:00 – Heavy Hang Squat Clean

8:00 – 10:00 – Heavy Squat Clean

* 1 rep each minute and each one should be AHAP at or near your 85/90% 1rm of each lift. If you start light build quickly. 


B) Tempo Front Squat

EMOM X 10 – 1 Front Squat

*5 seconds to the bottom, followed by 1 second pause in the bottom. 

**athletes choice on loading. Focus is the slow movement and 1 second pause in the bottom. 


C)”Surfer on Acid”

3 Rounds

400 Meter Run

21 Burpees

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