Warm Up
Tabata Row*
*Building intensity each interval
Alternating Tabata
-Romanian Deadlifts*
-Plank Up and Over the Barbell
*use some weight here if possible and stand on a thick 45lb plate to increase range of motion.
Mobility
Glute Rolling
Strength
EMOM10*
1 Push-Jerk
Climb in weight throughout the 10 sets
*be sure to warm up thoroughly with some heavy 5โs and 3โs before getting into the EMOM
WOD
15 Minute AMRAP
40|30 Calorie Row
10 Clean and Jerks 135|95
Level 2 – 115|75
Level 1 – 95|55
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