Burpeeville

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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– Powell raise
– Good mornings
– push up (41×1)
-double under practice

Then

A. RDL @3211; 3 x 4; rest 60 sec
B. Hang power clean @80 – 85% 3 EMOM x 8
C. Shoulder press, amrap x 3; rest 90 sec (1st set 70% 2nd @65% 3rd @60%)
+
7 min amrap burpees to target 6″ above reach




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