“If liberty has any meaning it means freedom to improve.” – Philip Wylie


  – OPEN GYM – 


  -Skill Work-  

Hollow/Arch technique (floor to bar) x 10min  


 – Weightlifting –  

EMOM x 6min: 

3 Full Cleans @ 70%  

* rest 3min * 

EMOM x 6min: 

3 Push Jerks @ 70% 


  – Conditioning –  


9-7-5 reps:


Snatches (135/95)

* rest 5min * 


21-15-9 reps:

Deadlift (225/155) 



 – Mobility –  

Circle of Doom (around the ribcage, transverse abdominus, iliacus, pelvic bowl) x 15-20min via your weapon of choice 

 Hollow rocks??!! Nailed it!! 
Hollow rocks??!! Nailed it!! 

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