Thursday. 7.2.13

MOB: Full body mobility
WU: 4 Burpees. 10 Pushups.
R: Power Clean. OTB burpee. Pushups.

S: Power Clean. 15 minutes to a heavy single.
LII: Pause at knee.
LI: Hang power clean

C: EMOM for 10:00 of:
1 Power Clean at 85% of the day’s 1RM
4 OTB burpees (both feet must pass over the bar at the same time)
6 pushups

Record total reps completed

LII: 3 pushups
LI: OTB squat thrusts okay. Step over the bar okay. 6 pushups at sub of choice.

PWMOB: Lax ball in C/S/B/Forearms. Stretch triceps and hamstrings. Pigeon Pose.

S: 5 rounds. 5 KB power cleans + 6 burpees. Rest :90.
C: EMOM for 10:00 of:
3 AKB swings
4 Burpees
5 Pushups

Advanced: None
Endurance: None

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