A. Group warm up
B. Barbell warm up
C. Strength –
8 EMOM: 2 Tempo cleans
tempo: 3:3:X:1
*3 sec hold below knee, above knee, JUMP & explode to front rack position.
*start light and increase as you go. Use weight were you can hold tempo
*take your time! no rushing the 3 second holds
C. 7min AMRAP
$$ in 750m row
then…
AMRAP of
10 KBS (r) 53/35
15 DU’s
*time starts when you start the row.
*score is total rounds and reps of KBS/DU
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Jason Archer
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