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Monday 12.03.2018

POSTED ON December 2, 2018

Monday | 12.03.2018

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Warm Up:
 
5 Empty Bar Clean Deadlift
5 Muscle Cleans
5 Hang Power Cleans
5 Front Squats
 
x2-3 sets
 
Foundation: 12min
 
A. Front Squat 5 sets 5 @30×1; rest 2min between
 
Metcon: 
 
RX (Level 1)
 
15-12-9
 
Power Clean 185/125
Handstand Push-up 4in deficit
 
For Time
Intermediate (Level 2)
 
15-12-9
 
Power Clean 155/105
Handstand Push-up
 
For Time Beginner (Level 3)
 
15-12-9
 
Power Clean 115/80
Piked Handstand Push-up of a box
 
For Time
 
Cool Down: 10min
 
3 Rounds For Quality
 
1min Couch Stretch L/R
6/6 Barbell Back Rack Cossack Squats
1min Hurdler L/R
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