FRIDAY AT HOME

WARMUP

(3 ROUNDS)
100 single undefs
50ft bear crawl down and back
10 walking lunges

PART A
(EMOM x 30
MIN 1: :30 sec mountain climbers + :30 sec double unders
MIN 2: max hang power cleans
MIN 3: REST

CHOOSE APPROPRIATE LEVEL BASED ON INDIVIDUAL
LEVEL 0: 45/35#
LEVEL 1: 65/45#
LEVEL 2: 75/55#
LEVEL 3: 95/65#

EQUIPMENT SUB
*CHANGE HANG POWER CLEAN TO DUMBBELL HANG POWER CLEANS

CHOOSE APPROPRIATE LEVEL BASED ON INDIVIDUAL
LEVEL 0: 20/15# per hand
LEVEL 1: 30/20# per hand
LEVEL 2: 40/25# per hand
LEVEL 3: 50/35# per hand

STRETCH

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