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Saturday 04.20.2019

POSTED ON April 19, 2019

Saturday | 04.20.2019

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Warm Up:
 
5 Muscle Cleans
5 Thrusters
5 Hang Power Cleans
5 Step-ups
:20 Plank
 
x3
 
Metcon:
 
Level 1 (RX)
 
3 Power Cleans 225/155
6 Box Jump Over 24/20
 
10 Rounds For Time
 
Level 2 (Intermediate)
 
3 Power Cleans 205/135
6 Box Jump Over 20in
 
10 Rounds For Time
 
Level 3 (Beginner)
 
3 Power Cleans 165/95
6 Step Overs 24/20
 
10 Rounds For Time
 
Cool Down:
 
3 Rounds For Quality
 
30 Dual KB Hold Flutter Kick
10/10 KB High Pull
15 Ring Push-ups
Aerobic Capacity Only – Alternative
 
Focus:
 
50ft Walk on Toes Forwards
7/7 Split Squats
:20 Dead Hang on Rings
 
x3-4 sets
 
Metcon:
 
400m Run
200ft Sand Bag Carry
75 Single Unders
10 Strict Toes 2 Rings
50ft Single Arm DB lunge L/R
 
5 Rounds
 
Cool Down:
 
1min Half Split right leg
2min Pigeon right
3min Saddle
1min Half Split left leg
2min Pigeon left
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