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Monday 11.25.2019

POSTED ON November 24, 2019

Monday | 11.25.2019

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Warm Up:
:15 dead hang
10 pass throughs
10 heidens
X2-3
5/5 single arm kbs
5-7 hollow to arch kips
X2-3 sets
 
Metcon: (Time Cap 35min)  “3 amigos”
 
RX (Level 1) 
15-12-9 
Power Clean 135/95 
burpee over bar 
12-9-6 
Power Clean 185/125
burpee to target 6in/4in 
9-6-3 
Power Clean 205/145
burpee box jump 24/20 
For Time
Intermediate (Level 2)  
15-12-9 
Power Clean 115/85
burpee over bar 
12-9-6  Power Clean 135/95
burpee to target 6in/4in 
9-6-3 
Power Clean 155/105
burpee box jump 20/16 (must jump) 
For Time
 
Beginner (Level 3)  
15-12-9  Power Clean 75/55
burpee over bar  
12-9-6 
Power Clean 95/65 
burpee to target 4in/2in 
9-6-3 
Power Clean 115/85 
burpee step up 24/20
 
Cool Down:
3 rounds for quality
1min half split L/R
2min seated straddle
1 min hurdler L/R

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