Thursday June 5

Warm Up
Firehouse jog, last 200 leg mobility
CF Skills warm up 15minutes
Be Deliberate! complete 3 rounds…

5min set weight for Hang Cleans
take 3×5 from empty bar…

5*10-*15*20….keep going
Wall Balls 20/14 at 10′
Ring Rows
*5 Hang Cleans 155/105

score total WB=RR/wgt of HC

Strength Back Squat
3×5 De-Load 40, 50, 60%

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