Thursday
Strength Development: Barbell Complex
10 minute EMOM 1 complex
Complex: · 2 Deadlift · 2 Hang Power Cleans · 2 Shoulder-to-overhead
WOD
22 Minute CAP 6 Rounds
· 5 Power Cleans (RX 70/45 kg) · 3 Bar Muscle-ups or Jumping Bar Muscle-ups · 200 meter run · 10 Toes-to-rings or ring knee-raises
Alternatives:
· 6 Chest-to-bar pull-ups · 6 pull-ups or banded pull-ups
If finished early then 1 mile recovery pace on Erg or rower or 2 miles on the Assault bike
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