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NEW IRMO LOCATION! 3541 Dreher Shoals Rd. in the Ballentine Business Park

Prehab

1:00 bike

15 shoulder rolls (pvc)

1:00 bike

12 overhead squats (pvc)

1:00 bike

10 burpee pull ups

MetCon

5 rounds for time:

20 hang power cleans (95/65)

10 burpee pull ups

Time cap = 20 minutes

The hang power cleans should be no more than 2 sets any round so scale accordingly. For the burpee pull ups, you may jump into the pull up.

Strength

tempo overhead squat (20 minutes)

4×4 @ 45% of IRM

The challenge today is TEMPO. Each rep should be 3 seconds into the bottom and 3 seconds on the way up. 6 seconds total. Control each rep. Not heavy, but the tough part is the time under tension. This should really help you build good positions.

Skill Work