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Prep
2 Sets
Rower Hamstring Curl x 12 reps
Quadruped Kick threw x 5 per leg
Kneeling Thoracic PVC stretch x 30 sec
Dual Kettlebell Front Squat Hold x 20 sec

Essentials
A.
6 Sets
Power Clean + Hang Power Clean + Front Squat
Weight should stay light to work on mechanics and speed of barbell
On the 2 min Marks

B.
10min
Evey 50 sec (12 sets)
Back Squat x 1 rep
*Weight on squat should be light to keep velocity or speed of the accent fast. 50-60% of max is a good general recommendation for weight, some might be lower, some higher.

C.
7 min Amrap
Dumbbell burpee box step over x 4 reps
Single unders x 28 reps

Fitness
A.
6 Sets
Power Clean + Hang Squat Clean + Squat Clean
75%,80%,85%,85%,85%,75%
On the 2 min Marks

B.
10min
Evey 50 sec (12 sets)
Back Squat x 1 rep
*Weight on squat should be light to keep velocity or speed of the accent fast. 50-60% of max is a good general recommendation for weight, some might be lower, some higher.

C.
7 min Amrap
Dumbbell burpee box step over x 4 reps 50/35 (24/20)
Double unders x 28 reps

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Suwanee, GA 30024

(470) 436-8861

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