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PLEASE READ: In order to give each athlete the necessary undivided attention, this class is now capped at 5 athletes. You MUST sign in to the class on Wodify in order to secure a spot.

Whiteboard

The Sweep

 

Warm up

3 knee to hip

3 knee to hip with extension

3 knee to hip with extension and high pull

3 clean long pull

3 rack delivery

 

Workout

From hip down

3 Position Full Clean @ 65-70% your 1RM

5×1

Clean

5×2 @ 80%

1×2@ 85%

1×1 @ 90%

1×1 @ 85%

 

Complex

EMOM 8 (add a rep to each movement up to minute 5, then reset)
Climbing Ladder

Minute 1

1 Hang squat clean

1 Full Clean

1 Burpee

Minute 2

2 Hang squat clean

2 Full Clean

2 Burpee

Minute 3

3 Hang squat clean

3 Full Clean

3 Burpee

Minute 4

4 Hang squat clean

4 Full Clean

4 Burpee

Minute 5

5 Hang squat clean

5 Full Clean

5 Burpee

MINUTE 6 RESET

 

 

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