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Monday 02.17.2020

POSTED ON February 16, 2020

Monday | 02.17.2020

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Warm Up: 10 minute running clock
5 tall cleans (catch in squat)
5 front squats
30ft lunge with a twist
30ft quad pull
x2-3 sets
 
Foundation: Every 2:30 minutes x 8 rounds (The first 2 rounds are warming up to the starting weight. The last 6 rounds are working rounds.)
A. 1 Squat clean + 3 fronts squats build to a heavy complex
 
Metcon: “Gettin’ Dicey” 7min AMRAP
 
RX/Level 1
10 dumbbell power cleans 50/35
10 dumbbell box step overs 24/20
Intermediate/Level 2
10 dumbbell power cleans 35/20
10 dumbbell box step overs 24/20
 
Beginner/Level 3
10 dumbbell power cleans 20/10
10 dumbbell box step overs 20in
 
ROMWOD:
1min forward fold
1min dragon L/R
1min pigeon L/R
x3
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