3.31.24 Easter Sunday – Gym Closed
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3x
6 BB RDLs
5 Empty Bb Squat Cleans
4/4 Reverse Lunge Steps
3 Burpees
Then…
Clean warm up
EMOM x 9 (week 2 of 4 tng Cleans)
Sets 1-3
6 TNG power cleans
–
Sets 4-6
4 TNG power cleans
–
Sets 7-8
2 TNG power cleans
Build over the 9 sets to a heavy set of 2. We are building volume in condensed time, as we also build up to moderate loads.
Focus on keeping the bar path just as close on the way down, as you do on the way up!
Then…
5 Rounds: 1:30 Work/ 1 Min Rest
8 BB front rack lunges 135/95 or Heavy DB Goblet hold lunges 50+
6 Bar-facing burpees
4 Power Cleans
Amrap Wall-balls in remaining 1:30
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