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Workout of the day


EMOM 10 T2B Practice:
Ex. 2 K2E + 2 T2B each min

– Make an achievable goal that you can hold each min without fatiguing for later

2 Clean and Jerks
Every :90 for 6 sets
-Clean and jerk double
– work up to heavy NOT maximal
Metcon (Time)
“Hang Nail”

3 Rounds for time
10 Hang Clean And Jerks 135/95#
15 Toe 2 Bar

L3: 115/80#; Knee to Elbow
L2: 95/65# ; Knee Raise
L1: 75/55#; Toes to Post

Cash Out
5 Rounds – Super set this circuit
10 Strict Pullups Under hand grip – chest to bar is the goal
10 DB Rows Each Side
15 Face pulls
Rest about 1-2 minues after each circuit


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