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Warm-up:
2 Rounds of Row 300m, 6 Rack Delivery, 6 Tall Muscle Clean, 6 Front Squat, 6 Hang Squat Clean.
Dynamic Stretch
Strength:
Clean Pull 4 Reps EMOM for 3 min.
Clean High Pull 4 Reps EMOM for 3 min.
Hang Squat Clean 2 Reps EMOM for 3 min.
Cluster 5 Reps EMOM for 3 min.
Use these 3 min. to help you determine the weight you will start with for the last 8 min. of today’s workout. Remember you must do 5 clusters inside a 25 second window for the reps to count.
WOD: FLOWERS AND CANDY
For Time:
Buy-in: 6 Walk Walks
then
3 Rounds
300m Row
10 Cleans and Jerk 95/65
then
Cash-out: 6 Wall Walks
Time Cap 12 min.
then at the 12 minute mark
8 min to complete
5 Reps Max wt. Cluster
(The bar can be dropped between Clusters but the five reps must be completed inside a 25 second window.)
Icing:
Tabata: Handstand Hold / 2 Bar Muscle-up
KOT – Sled Pull 4 Lengths
KOT – Tib Raises w/bands 20 reps