Warm up:
Warmy+
Tabata, 3 rds of;
Push ups
Xfit WOD;
- EMOM For as Long as Possible
- Minute 1:
- 1 Pull-Up
- 1 Kettlebell Swing (24/16 kg)
- Minute 2:
- 2 Pull-Ups
- 2 Kettlebell Swings (24/16 kg)
- Continue with this pattern, adding 1 rep to each movement every round until the prescribed work cannot be completed in 1 minute.
- Rest 1 minute
- Minute 1:
- 1 Power Clean (95/65 lb)
- 1 Push-Up
- Minute 2:
- 2 Power Cleans (95/65 lb)
- 2 Push-Ups
- Continue with this pattern, adding 1 rep to each movement every round until the prescribed work cannot be completed in 1 minute.
- Time Cap: 24 minutes
2×1 couch stretch + 3 minute bottom position squat hold.
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