Sunday Nov 28

Rest Day

Workout

Rest Day

Open Gym

Clean and Jerk complex

15 min clock

4 Clean Dead Lift

2 Clean

1 Jerk

-into-

EMOM 15 min

Min 1: Sled Push

Min 2: 10/8 Echo bike

Min 3: 2 Hang Squat Cleans @ 80%

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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