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Friday 08.30.2019

POSTED ON August 29, 2019

Friday | 08.30.2019

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Warm Up:
5 strokes rower legs only
5 strokes rower arms only
10 heidens
x3
5 muscle clean
5 clean high pulls
5 hang power clean
x3
 
then… Work up to a heavy set of 5 hang power cleans in 5 sets of less.
 
Partner Metcon: *40min Time Cap
 
RX (Level 1)
100 cal row (sets of 10 cals)
42 Hang Power Cleans 135/95
75 cal air bike (sets if 15 cal sprints)
30 Hang Power Cleans 155/105
400m partner rope run
18 Hang Power Cleans 185/125
Intermediate (Level 2)
100 cal row (sets of 10 cals)
42 Hang Power Cleans 115/80
75 cal air bike (sets of 15 cal sprints)
30 Hang Power Cleans 135/95
400m partner rope run
18 Hang Power Cleans 155/105
 
Beginner (Level 3)
75 cal row (sets of 15 cals)
42 Hang Power Cleans 75/55
50 cal air bike (sets of 10 cals)
30 Hang Power Cleans 95/65
400m partner rope run
18 Hang Power Cleans 115/80
 
Cool Down:
2 rounds for quality
200m cool down walk
2min seal
1min down dog
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