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Friday 08.10.2018

POSTED ON August 9, 2018

Friday | 08.10.2018

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Warm Up:
 
100ft Shuttle Jog (in the room)
10 Heidens
10 Squats with a Press out
10 Alternating Lunges
 
x3
 
Strength: 15min
 
A. 4 sets of 5 at 75-82% of 1RM
 
*if athletes do not have a 1RM then they need to establish one during this period so they can do the percentages.
 
Metcon:
 
Level 1 (RX)
 
“Grace”
 
30 Clean and Jerks 135/95
 
*any variation of the clean and jerk
Level 2 (Intermediate)
 
30 Clean and Jerks 115/80
 
Level 3 (Beginner)
 
30 Clean and Jerks 95/65
 
Cool Down:
 
2 Rounds For Quality
 
1min Flat Needle L/R
2min Standing Straddle
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