Warm Up:
9:00 EMOM
1st 10 Slow Air Squats
2nd 10 Pyramid Presses
3rd 3 EB Snatch Balance

Mob: Banded Shoulder Distraction, and Front Rack Mob; Banded Hip Distraction, Foam Roll Errythang.

WOOOOOOORK:
A. Clean Complex: 1 Power Clean, 1 Front Squat, 1 Squat Clean
Work up to today's Heavy 1+1+1, then take 2 de-loads (20:00)
B. Fast and Furious:
8:00 AMRAP
NJ Ave Sprint
20 Mountain Climbers (each leg counts 1)
10 KBS (70/53)
C. Accessorizing:
i. 3x8 Wide Grip Pullups 1010 (ascent, top, descent, bottom)
ii. 3x8 Dual-Arm DB Tricep Kickbacks, with a band above the knee
iii. 3x8 SA Cross-Body DB Bicep Curls (get yo isometric squeeze on)
D. WOD:
FQ
10 GHD Back Extensions
15 GHD Hip Extensions
20 GHD Situps
Accumulate 3:00 Handstand Hold
20 GHD Situps
15 GHD Hips Extensions
10 GHD Back Extensions   
     
     
 

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