FRIDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
POWER CLEAN
3-3-3
HANG CLEAN
3-3-3
CLEAN & JERK
3-3-3

25 Min. CAP
Start at 50% and progress to 70% of max.

STRENGTH W.O.D
6 CLEAN AND JERKS #155(E) #125(E) #135(Rx) #115(Rx) #95 #75
2 ROUNDS OF “CINDY”
1 ROPE CLIMB

4 ROUNDS FOR TIME: 15 Min. CAP
”CINDY”
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS

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