Wednesday, April 25

Warm-up

:30 Seconds Knuckle Drags Walkouts Active Samson Active Spidermans Air Squats Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats

Hang Squat Clean

15 minutes to establish a heavy/max.

Metcon (AMRAP - Reps)

"Under the Lights” AMRAP 8: 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean (95/65) 6 Toes to Bar 9 Hang Squat Clean (95/65) 9 Toes to Bar … Up by (3) reps each round Rx+ 135/95

Metcon (Time)

Row Conditioning 5 Rounds: 30/21 Calorie Row Rest 1:00 between. Score is slowest round.

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