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Saturday 03.24.2019

POSTED ON March 23, 2019

Saturday | 03.24.2019

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Warm Up:
 
1min Bike or Row
8/8 Single Arm Dumbbell Thrusters
8 Hollow to Arch Swings
8/8 KB High Pull
10 Hollow Rock
 
X2-3 sets
 
Then… (lactic load and flush)
 
8 Thrusters (work on pulling the bar back down)
6 Chest 2 Bar or Jumping Pull-up
6 Thrusters
4 Chest 2 Bar or Jumping Pull-up
 
X2; rest 2-4min between sets 85% & 90%+
Metcon 19.5
 
32-27-21-15-9
 
Level 1 (RX)
 
Thrusters 95/65
C2B Pull-ups
 
Level 2 (Intermediate)
 
Thrusters 75/55
Pull-ups
 
Level 3 (Scaled)
Thrusters 65/45
Jumping Pull-ups

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