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Monday 01.07.2019

POSTED ON January 6, 2019

Monday | 01.07.2019

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Warm Up: 10min
 
10 Groiners
10 Heidens
50ft Samson Lunge
5/5 Bottom of the Squat Thorax Rotation
5 Empty Bar Front Squats
 
x2-3 sets
 
Foundation: 12min
 
A. Front Squat 3-3-2-2-1-1-1-1; rest 2min between
 
*use a heavier weight then last week across all sets.
 
Metcon:
 
RX (Level 1)
 
100 Alt. Dumbbell Power Snatches 50/35
 
*Top of every min perform 5 Hand Release Burpees
 
(Do a bupree release the hands at the bottom just like the handrelease push up)
 
For Time
Intermediate (Level 2)
 
100 Alt. Dumbbell Power Snatches 35/20
 
*Top of every min perform 5 Hand Release Burpees
 
For Time
 
Beginner (Level 3)
 
100 Alt. Dumbbell Power Snatches 20/10
 
*Top of every min perform 5 Hand Release Burpees
 
For Time
 
Cool Down:
 
3 Rounds For Quality
 
:30/:30 Side Plank
5-8 Strict Toes 2 Bar / Strict Hanging Knee Raises
5/5 Thorax Rotation
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