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Saturday 11.23.2019

POSTED ON November 22, 2019

Saturday | 11.23.2019

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Warm Up:
10 push up shoulder taps
10 lemon squeeze
:15 Supinated dead hang
X3
5 empty bar press
5 empty bar push press
5 empty bar jerk
X3
 
A. Jerk from the rack 3-3-2-2-1-1; rest 2min between (Use either version of the jerk your currently working on)
Barbell Metcon
15-12-9
Unbroken touch and go Power Clean.
You chose a weight to use, must be the same weight across. Perform 15 unbroken reps rest as needed 12 unbroken reps rest as needed and 9 reps for time. Record your weight used and the time it took you to complete. Objective is to have the heaviest but fastest weight used today.
 
Cool Down:
3 rounds for quality
1min frog L/R
1min pigeon L/R
1min Down Dog
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