• AP Coach

1.2.20 Thursday


Mob:

Folder in Bin Please =) + Corrective Sheet

FR: Lats, T-Spine x2m

Banded Knee Tuck x45s ea

(Do you have any New Year’s resolutions?)

Warmup: 5m AMRAP

5 Burpees

10 Cal AB

15 Alt BW V-Ups

Skill: Hang Clean

PVC 1x5 (½ RDL, Clean Shrug, Clean High Pull, Front Squat, Squat Clean, Thruster, Cluster)

BB 1x5(½ RDL, Clean Shrug, Clean High Pull, Front Squat, Squat Clean, Thruster, Cluster)

4 Sets

2 Hang Squat Clean

@75-80%

WOD: Circuit Breakers

3 Rounds

4:00 AMRAP/ 4:00 Off

5 Cluster 95/65

10 C2B

15/10 Cal Assault Bike

Post-Strength: 3 Sets

2-KB FR Step-Up x6e

2 KB SL RDL x8-10e

Strict Pullup/C2B x5-8

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