Hole in the Wall

PreHab: Glute Activation, Scapular Stability, Hollow Body

Warm-up: Barbell Clean Complex, Burpee Variations

Strength: 1x EMOM for 7mins Squat Clean

WOD:

Rx: 7x
3 Power Cleans @70-75%
3 Front Squats
6 Burpees

Rx+: 7x
3 Power Cleans @70-75%
3 Front Squats
6 Burpees over Bar

Option 1: 7x
3 Power Cleans @65-70%
3 Front Squats
6 Burpees

Option 2: 7x
4Hang Power Cleans
4 Front Squats
4 Burpees

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