HAPPY BIRTHDAY KARA💖💫

May all your wishes and Dreams come true✨

WARM UP 2X
90 sec Bike
90 sec Row
*10 Lunge Presses
(Just like strict press w/barbell hold in a deep lunge, work at keeping torso upright
*10 Lateral box step up each leg
*20 sec Handstand Hold

EMOM
10 Minutes
Hang Squat Cleans (Above the knee)
1 Rep Every ‪0:30‬ seconds x 10 minutes

*5 Minutes @ 65% Of 1RM Clean and second

5 minutes @ 70%. So you will do 10 total reps at 65% and 10 total reps at 75% Work on finishing tall in the pull and getting under the bar quickly!With this type of lifting especially because you must be strong when you’re tired and the only way to do that well is to be as efficient as possible! So as you get tired you should be working into better and better technique!

Rest as needed…
EMOM 10 MIN
Push Press
5 MIN EMOM
3 Reps Every Minute On the Minute for 5 Minutes
*Try to be around 75% of your 1RM Push Press.
NEXT
5 MIN EMOM
1 Rep Every Minute On the Minute for 5 minutes
*Just try and be heavier here than your 3’s ! Just don’t miss any REPS!

WOD
7 MIN AMRAP
5 Strict Pull ups
10 HRPU
30 DU (90 SU)