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Monday 09.30.2019

POSTED ON September 29, 2019

Monday | 09.30.2019

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Warm Up:
200m jog
10 down dog toe taps
x2-3
Pose Running Drills: (youtube video Pose Running Drills: Lean and Pull)
50′ bunny hops with lean
50′ single leg but kick R/L
x2-3 sets
5/5 db clean and jerks
5-7 deadlifts adding weight each set
x2-3 sets
 
Metcon:
RX (Level 1)
800m run
50 double unders
50 Single arm DB hang clean and jerks (sets of 5) 50/35 50 toes 2 bar
50 deadlifts 185/125
50 burpee 6in target
800m run
For time
Intermediate (Level 2)
800m run
50 double unders or 1min of attempts
50 Single arm DB hang clean and jerks (sets of 5) 35/20 50 toes 2 bar
50 deadlifts 165/115
50 burpee 6in target
800m run
For time
 
Beginner (Level 3)
800m run
150 single unders
50 Single arm DB hang clean and jerks (sets of 5) 20/10 75 hanging knee raises
50 deadlifts 155/95
50 burpees
800m run
For time
 
Cool Down:
2-3 rounds for quality
2min seated straddle
1min saddle eagle L/R
1min seal stretch

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