Sunday, July 21 2024

2 Rep Cluster Build Up E2MOM x 12min

2 Deadlifts to 2 Hang Cleans to 2 Shoulder to Overhead

“The FireCracker 500” by DB

1 Sprint Round For Time: (25min cap)

200m Row, Run or 0.5k Bike

10 Deadlifts 115/75 RX+135/95 MRX 95/65 lbs

10 Hang Cleans

10 Shoulder to Overhead

10 Over the Bar Burpees

Rest 3min

4 Rounds For Time:

200m Row, Run or 0.5k Bike

10 Deadlifts 115/75 RX+135/95 MRX 95/65lbs

10 Hang Cleans

10 Shoulder to Overhead

10 Over the Bar Burpees

**Two Scores = Sprint score and 4 round score**

Core Development

15 Windshield Wiper on Bar or lying on floor

60 Flutter Kicks (single count)

15 Hip Extensions

15 Reverse Hypers

15 Hollow Rocks

15 Superman Arches