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Hurricane

Barbell Warmup (Video) – Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

POWER CLEAN TECHNIQUE

6 Sets of the Complex (Video):
Clean Pull
Hang Power Clean
Power Clean

 “HURRICANE”

3 Rounds:
800 Meter Run/Row
21 Power Cleans (155/105)

 OPEN – as written

PERFORMANCE – 135/95

FITNESS – 115/80

BODY ARMOR

1 Giant Set:
30 Glute Bridges (
Video)
50 Banded Pull-Aparts (
Video)
70 Banded Push Downs (
Video)
50 Banded Pull-Aparts (
Video)
30 Glute Bridges (Video)

Melinda MettenHurricane

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