Warmup
Board
CORE -
Tabata
Plank knee taps
Bird dogs
STRENGTH
Clean and jerk
Work to a heavy single
Then 90%x1 95% x1 90% x1
WOD
RX
5 sets:On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats (53/70 lb)
Max steps oh walking lunges 53/70 in the remaining time.
– Rest 1:30 between sets.
Level 2
5 sets:On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats (35/53 lb)
Max steps oh walking lunges 35/53 in the remaining time.
– Rest 1:30 between sets.
Level3
5 sets:On a 1:30 clock:
15 plate hops (2 in)
10 KB goblet squats (15/25lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.
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