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Monday 11.19.2018

POSTED ON November 18, 2018

Monday | 11.19.2018

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Warm Up:
 
5 Clean High Pulls
5 Hang Power Cleans
5 Front Squats
20 Hops in Place
 
x2-3 sets
 
Foundation:
 
A. RDL 3 sets of 10 @80% clean 1RM
 
Metcon:
 
RX (Level 1)
 
30 Hang Power Cleans 135/95
90 Wall Balls 20/14
120 Double Unders
 
For Time
Intermediate (level 2)
 
30 Hang Power Cleans 115/85
90 Wall Balls 20/10 9ft target
120 Double Unders
 
For Time
 
Beginner (Level 3)
 
30 Hang Power Cleans 105/65
90 Wall Balls 14/10 9ft target
200 Single Unders
 
For Time
 
Cool Down:
 
3 Rounds For Quality
 
1min Saddle
1min Cross Shin L/R
1min Standing Quad Stretch L/R

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