Wednesday February 21

FIT

WOD
EMOM 9
Min 1) 1 High Hang Power Clean(Hip)
+ 1 Hang Power Clean(Knee)
+ 1 Power Clean(Floor)
Min 2) 15 Hollow Rocks
Min 3) :45 Glute Bridge Hold

Pick a moderate weight for snatch complex
70-75% 1RM Power Clean

--Rest 2:00--

21 - 15 - 9
Ring Dips
Box Jumps

--Rest 2:00--

15 - 12 - 9
Any Machine Calories
D Ball Over the Shoulder

D - Choose weights, Push Ups
F - 100/70
P - 150/100

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BURN

SWEAT
EMOM 15
1. 3 Rope Pulls
2. 10 DBL KB Deadlifts
3. 15 Wall Balls

STRENGTH
4 SETS:
meant to be done immediatly after each other
12 Alt. DB Hammer Curls
10 Empty Trainer Bar Curls
8 Push Ups