Wednesday August 18th

Warm-Up
Tabata:
Jumping SpiderLunges
Pigeon w/ T frame (:20 each leg)
Toe Grab Squats
Superman
Strength
3×2 Muscle Cleans @ 40-50% of 1RM Clean
then Every 2 mins for 12 mins:
5 Unbroken Hang Squat Clean @ 60-65%
* Muscle Clean can be done from the floor or hang, Do not receive in the  power position. No pulling under bar. Emphasis on hips, shrug, pull, and fast as hell elbows
*20 mins for all
WOD
4 Rounds For Time:
400m Run
4 DB Hang Power Clean (50/35)
4 DB Front Rack Squats (50/35)
4 DB Thrusters (50/35 )
*18 min cap
*try to go unbroken on Db movements

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