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Open Gym: 3 – 4 pm at P360 Crown Point

Daily Challenge: “Android”

Extended Warm-Up

5 x 5 Light Hang Cleans

1 Time Through

25 Hang Cleans
500m Run
25 Thrusters
500m Run
25 BB Row
500m Run

Load: Think 5 reps @ a time of  each movement.  Do not go too light on this!

Modifications:

• Not a great day for learning Hang Cleans if you are a beginner, so your coach may sub 50 Goblet Squats for you.
• Dumbbell thrusters for those who have mobility limitations and cannot achieve an easy front rack position with a barbell.

P360 Kettlebells: 6 pm @ P360 Crown Point

Format: 2 Tiers

Tier 1: 10 Rounds

10 swings
5 goblet squats

Tier 2: 4 Rounds

5 suitcase deadlifts
5 clean and press (complete one side then switch)

A focus on technique and awareness.