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Monday, April 2, 2018

1
Apr

Monday, April 2, 2018

VOD

The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness. “The Lord is my portion,” says my soul, “therefore I will hope in him.”

Lamentations 3:22-24

Warm Up

3:00 Easy Row or Bike
2 Rounds:
:30s Warrior Squats
:30s Samson Stretch, 15s each side
:30s Walkouts

Barbell Warmup, empty barbell
2x
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Clean Hi-Pulls from Hang
5 Hang Power Cleans
5 Front Squats

WOD

CLEANING DAY
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest
*75% of your lowest Clean

Core

4 Rounds, Not For Time:
10 Barbell Bent Over Rows
20 Alternating Dumbbell Strict Presses
30 GHD Sit-Ups or Weighted Sit-Ups