C692CEDC-8F7D-4715-BA24-ED20B20A7007

Jueves 09 Septiembre

 AC MetCon

Warm Up
3 SETS 
:30 Active Bar Hang
8 Kip Swings
8 Slow Tuck-Ups
8 Barbell Deadlifts
8 Barbell High Pull
8 Barbell Hang Muscle Clean

Skill
3 SETS
3 Hang Power Cleans*
Then immediately Into
5 Strict Hanging Knee Raise
+
5 Kipping Knees to Chest
+
5 Toes to Bar
-Rest 1:00 b/t Sets-
*Increase weight on Power Clean Each Set. Athletes can come down between movements.

Workout
FOR TIME
30 Toes to Bar
7 Hang Power Cleans
10 Deadlifts
20 Toes to Bar
7 Hang Power Cleans
15 Deadlifts
10 Toes to Bar
7 Hang Power Cleans
20 Deadlifts

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