February 26th

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Warm Up

Dynamic Warm Up

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Clean Complex

6 Sets

Power Clean + Clean

*Rest as needed between sets.

*Build in loading across all sets.

*Reset/establish a quality setup between lifts.

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Can You Hang?

AMRAP 18

18 Russian KB Swings

12 Thrusters

6 Burpees

*100m Farmers Carry After Each Exercise.

Suggested Weights

Men:

Russian KB Swings 35-55

Thrusters 45-95

Farmers Carry 15-35

Women:

Russian KB Swings 20-35

Thrusters 30-65

Farmers Carry 5-25

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Cool Down

400m-800m Walk

Seated Pike Stretch 1-2mins

Seal Pose 1min

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Accessory

4 Sets

20/side Side Plank Hip Raises

6-8/side Band RDL + Banded Row

8-10 Chin Ups

*Rest 60sec between sets.