11.20

A1. Split stance Good Morning (SL) x 6-8/side x 3 – go a bit heavier then last week
A2. Seated DB Seesaw press @ 3xx1 x 8/side x 3
A3. DB maltese push ups x am rap x 3
+
Top of every 3 minutes x 7 rounds
10 DB Clean and jerks, 40/25#
5 dB burpees, 40/25#
45 sec. max distance on the rower or bike (can switch this up too)

**If you have tighter hips then perform a Hang clean and jerk and a no push up burpee w/ DB’s.




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