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Friday April 5th WOD


Core Strength: (10min)

Front Rack Single Arm KB Squats 2x8 each side. 2 sec down, 2 count pause, up fast.

Tabata KB Suitcase Carry Hold: Hold a weight in one hand for each round of tabata. Walk perimeter of gym

The Burgener Warm-Up

https://www.youtube.com/watch?v=mWffzvDGeg4

Strength: 10 Min EMOM

1 Hang Power Snatch

1 Squat Snatch

1 OHS

*increase weight as you go

Conditioning:

15min Amrap 5 Planking Burpees 10 Sumo Deadlift High Pull (KB 70/55) (55/35)

15 DB Front Squats (35/50 dumbell)

Barbell *(115/75)(75/55)


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