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Monday October 14th, 2019

Warm-up ALL : 2 rounds 50 ft bear crawl ( 12 Russian Kb swing (fast and aggressive hips) 6 pull up (kipping or strict) 12 hollow rocks :30 bike

Clean work OPEN : Hang Power Clean  (1 X 2 ) 10 Min to build to a "heavy-ish" 2 rep

Above knee and *track last weight

LIFE : Metcon (No Measure) 15 min of booty work

10 Barbell hip bridge ( 10 Sumo stance Good morning ( 10 Back extensions (GHD machine)

Start this while the Open group is going over barbell warmup. Pick challenging weight for each barbell movement.

Metcon ALL: Metcon (AMRAP - Reps) 20 Min AMRAP

30/20 Cal on Bike Max Hang squat Cleans* (135/95)

*  One unbroken set. Return to bike for next round once you drop bar

** Sub 1 min of Medball cleans for "Life" option

Stimulus: Bike- Try to get done in 2-3 min so adjust cals as needed

Bar- After a short rest coming off bike shoot for a weight you can get 10-15 reps during early rounds.

Overall- looking for at least 4 rounds/attempts at the max hang squat cleans. *LOG Reps in Wodify

Mobility ALL : OPTIONAL. If you do not have time. We recommend checking out the linked videos to try at home or to have as a reference

2 min of wall Figure 4 (per leg)  (

2 Min front rack stretch (

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