“Dedication doesn’t have an off season.”

Warm-up

50 Singles

30s:
Walkouts
Spiderman Push-Ups
Air Squats
Rolling V-Sits
Hollow Rocks

30 Singles

20s:
Walkouts
Spiderman Push-Ups
Air Squats
Rolling V-Sits
Hollow Rocks

Barbell:
5 Back Squats
5 Good Mornings
5 Push Press
5 Elbows High & Outside
5 Elbow Rotations
5 Front Squats w/ Pause

 

Skill / Strength

10min Power Clean Single

Metcon – TIME

For Time

Rx
21 Lateral OTB Burpees
21 Power Cleans (135/95)
21 Lateral OTB Burpees

Modify Weight As Needed

 

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