11/21/22

Warm Up

1 minute plank

7/5 cal row

30 seconds of scapula push ups

Strength

Close grip bench-Build a heavy 4

Conditioning

A B A

A 5 rounds 4 minute cap

8 kb high pulls70/53

8 v ups

B EMOM4

2 close grip bench presses

20 second goblet squat hold

Accessory 1

1/2 mixed tabata

Decline push ups

L hang

Accessory 2

1/2 mixed tabata

Incline push ups

Active hang

Oly WOD

EMOM7

2 snatch jerks

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