Hawt Fire, 3-4-2021

LOW🔥
12′ EMOM

• 50m sled push (empty)
• 10 heavy ball slams (25/20)
• 10 weighted sit-ups + 20 jumping jacks
• 1 medium-to-heavy clean + 10 air squats

MEDIUM🔥🔥
Buy-in: 50 alt single leg v-ups
7 rounds of:
100m run
25m sled push (3/2)
3 power cleans (@55-60%)
15″ rest

Notes: If unvested, go heavier on the cleans. If vested, you have the option of going lighter and doing either 5 reps barbell or dumbbell cleans.

HIGH🔥🔥🔥
3 rounds / 90″ rest
5 Heavy bag over the shoulders + 2 heavy front squats

Notes:
Set-up cones opposite ends of the gym floor. Do 5 heavy bag reps, run to the far cone and do 2 front squats. Run back to start.

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