Focus:
Pause Cleans
4x4
Squat Cleans with a 3 sec pause in the bottom T&G
rest 2 mins between sets
WOD:
12min AMRAP
24cal Bike or 400m Run
12 DB Front Rack Lunges 35/20lbs
3C2B or 6 Feet Elevated Ring Rows
Recovery:
ROMWOD
Jefferson Strech Unweighted 2mins
Pigeon 1min/side
Puppy Pose 2mins
Frog Pose 2mins
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