Wednesday
Q1 Warm Up
KB Complex 2 x 25e
Elbow to Instep 10 yd
Hand Walk 5 reps
Strengthen & Lengthen
Couch Stretch
Glute Series
Q2 Skill & Technique Tier 1
EMOM 8 min
KB BUP 3e
Kipping Swings 10
Q3 Strength & Power 3 Rds
A1 Squat Clean 5/4/3/2/1
A2 Wall Ball 4 x 5
B1 Hand Stand Push Ups 3 x 5
B2 Double Unders 3 x Max
Q4 MetCon Challenge 21 - 15 - 9
Fran 95/65
Thrusters
Pull Ups
At the National Sports Training Center WeightLifting facility in Beijing with Ken Vick.
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