GW + COS Then.., BulletProof Shoulders 1x
- Side Plank W/Reach Through x 15 E/S
- “Ys” x 20 E/S W/5#
- Partner “Ts” x 2s x 10r W/5#/2.5# Plates (Face Down Bench)
- Partner “Ws” Same as above
- Standing Band Internal/External Rotation x 20 E/D
Then…, Clean Warm-up Then…, Power Cleans – 2.2.2.2.2 x 3s No TnG. Rest :20 btw each cluster (2). Rest 1:00 after each set Then…, AMRAP in 8:00 Of 15 Hand Release Push-ups 15 Russian KBS, 24/16kg Extra Credit…, 5 Sets NFT
- Standing Lateral 10# Plate Raise x 10
- .5/.3 Miles Assault Bike
- Kneeling Landmine Rotations x 10 E/S
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