Tuesday

Warm Up: 
2-3 Minute Double Under Practice
2 Rounds of the Following:
Down and Back Bear Crawl
Down and Back Duck Walk
Down and Back Bunny Hops (Try to use ankles and less knees)
10 PVC Pass Thrus
10 OHS

Strength: 
Back Squats
5-5-5 80%
3-3 85%
3 90%

Metcon:
12 Minute AMRAP
3 Power Cleans 155/115, 145/105, 135/95  (Should be Heavy)
5 Ring Muscle Ups – (Scaled) Bar Muscle Up, Chest to Bar, Pull Ups
7 KB Russian Swings 70/53

Mobility:  (Static Stretches to be completed after workout)
3x – 1 min hold – Goblet Squat (light to moderate weight) and Hold – (Chest up, elbows out, pressing knees further out during hold)
**Try to maintain in squat the entire time
3-4 min Pigeon hold each side
**Try to remain in hold the entire 3-4 minutes breath and stay as relaxed as possible

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