January 25, 2023

Albanian

View the Workout See the Whiteboard

Skill/Strength:
Every 2 min for 6 Rounds
4 Squat Cleans+5 Front Squats+6 Push Jerks
-Add load each round

Metcon:
3 rounds for time of
14 Kipping Handstand Pushups
Handstand Walk 50ft
7 Devil Press 50/35lbs
30 Dumbbell Alt. Front Rack Lunges 50/35lbs

Accessory Work:
4 rounds of
8 L/8 R Bulgarian Split Squats, pick load
Sandbag Bear Hug Hold, 200/150 lbs, 1 min
max effort Kettlebell Overhead Hold, 70/53 lbs

Mobility:
3 min barbell quad smash
2 min lat smash each side

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