Cleans & AMRAPs

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WEEKEND INFO

Saturday Morning

flyer-1

9:30am – Open Gym with Coach Matt

SUNDAY

9:00am – ReFlex

12:00pm – Skillz & Sprintz

dynamic movement prep

Group warm up

50 heavy Russians

Muscle up drills
5-7 minutes

Wod
Clean pulls
2-2-2-2.
Full  Cleans
2-2-2-2

Unbroken power cleans
15 -10 touch n go. rest as needed between

Wod
Amrap in 5 minutes of
10 box jumps  24/20
10 alternating pistols

Rest
Amrap in 5 minutes of
10 sumo deadlift high pulls 105/75
10 Hand release push ups.

Rest

Amrap in 5 minutes of
10 overhead squats 105/75
10 hang power cleans

Mad mobi
Shoulder bully
Lat stretch
Pigeon
Knee on the wall

 

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