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Saturday 07.27.2019

POSTED ON July 26, 2019

Saturday | 07.27.2019

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Warm Up:
:15 barbell hold overhead
5 strict press
50ft broad jump
x3
 
Foundation:
A. Build to a 3RM push press from the ground in 15min.
 
Metcon: (12min)
 
RX (Level 1)
1 minute dumbbell hang squat clean 50/35
1 minute burpee
1 minute box jump 24/20
2 minute dumbbell hang squat clean 50/35
2 minutes burpee
2 minute box jump 24/20
1 minute dumbbell hang squat clean 50/35
1 minute burpee
1 minute box jump 24/20
Intermediate (Level 2)
1 minute dumbbell hang squat clean 35/20
1 minute burpee
1 minute box jump 24/20
2 minute dumbbell hang squat clean 35/20
2 minutes burpee 2 minute box jump 24/20
1 minute dumbbell hang squat clean 35/20
1 minute burpee
1 minute box jump 24/20
 
Beginner (Level 3)
1 minute dumbbell hang squat clean 20/10
1 minute burpee
1 minute step up 24/20
2 minute dumbbell hang squat clean 20/10
2 minutes burpee
2 minute step up 24/20
1 minute dumbbell hang squat clean 20/10
1 minute burpee
1 minute step up 24/20
 
Cool down: 2-3 rounds for quality
40 dual KB flutter kicks
1min arch hold
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