Build Block:
Clean 10-8-6
Jerk 10-8-6
Burn Block:
“Bike, Hang, Lunge” Flow
3 minutes: Assault Bike (Zone 2 effort, nasal breathing)
2 minutes: Dumbbell Dead Hang (accumulate time, rest as needed)
2 minutes: Walking Lunges (controlled, no weight)
Boost Block:
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
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