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Good evening Primal Freedom…

Letting everyone know I will not be coaching tomorrow. I will be out of town most of the day. However, gym will carry on as normal self-led. If you need anything throughout the day, please let me know.

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Warmup

- PVC Spine Extensions (1:00/side)

- Wide Stance Floor Touches (acc 1:00)

- 10 Empty Barbell Hang Cleans

Strength

Hang Cleans

4-4-4-4-4

MetCon

10 Min AMRAP

- 1 Hang Clean (95/75)

- 1 Strict Press (95/75)

- 1 Over the Bar Burpee (Lateral)

- 2 Hang Clean (95/75)

- 2 Strict Press (95/75)

- 2 Over the Bar Burpee (Lateral)

- 3 Hang Clean (95/75)

- 3 Strict Press (95/75)

- 3 Over the Bar Burpee (Lateral)

Etc.*

*Add 1 rep to each movement the duration of the AMRAP.

Score will be heaviest hang clean set and completed round plus reps in the MetCon. DOWORK!

Mobility

- 10 PVC Passthrough with pause in back

- Pigeon Stretch (1:00/side)