Tuesday, November 6th

Workout of the Day
Fitness
A.Hang Power Clean
Build to a Heavy Single
B. For Time:
21 Hang Power Cleans (135/95)
21 Lateral Barbell Burpees
100 Double Unders
15 Hang Power Cleans (135/95)
15 Lateral Barbell Burpees
75 Double Unders
9 Hang Power Cleans (135/95)
9 Lateral Barbell Burpees
50 Double Unders
530 Max Effro Upper
Warm Up
DB Complex 3 Rounds (light weight)
5 Curl
5 Front Raise
5 Strict Press
5 Tri Ext
5 Bent Over Rows
A. Work to a 1RM Strict Press (12min)
B. BB Z-Press 3 x 8
C. DB Windmill 3 x 15
D. EMOM x 12
1- Chest Supported BB Row x 6 reps
2- Strict Pull Ups x 8
3- DB Rear Delt Fly x 10
E. Finisher x 150 Banded Pull aparts

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