Workout of the Day:

1) Coach Led Warm-up

2) Shoulder Press 7-7-7-7-7 Reps AHAP. Work up to around 95% of your 7RM and use for all sets. If you do not have a 7RM find a weight that feels heavy and use it for all sets.

3) EMOM for 10 Minutes Even Minutes - 10 KB Single Arm Push Press each Arm 70/53
Odd Minutes - 30 Second Hand Stand Hold

4) Mobility/Stretcihng

Competition Programming:

1) Back Squat 5x5@ 75% of your 1RM

2) 5 Rounds for time of
5 Cleans 185/130

3) Not for time complete 3 rounds of
10 Strict T2B
10 V-ups
20 Russian Twists with a KB AHAP

4) Mobility/Stretching

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