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Thursday 09.20.2018

POSTED ON September 19, 2018

Thursday | 09.20.2018

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Warm Up:
 
5 Muscle Cleans
5 Clean High Pulls
5 Power Cleans
 
x3 sets
 
5 Scap Pull-ups + 3-5 Hollow to Arch Kips 
50ft Lunge with a Twist
5 Wall Balls practice relaxing the arms on each toss
 
x3
 
Work up to a moderate 3 reps on power snatch in 4 sets or less
 
Metcon:
 
*Compare to 02.17.18
 
RX (Level 1)
 
16min AMRAP
 
60 Cal Row
50 Wall Balls 20/14
40 Box Jumps 24/20
30 Power Snatch 95/65
20 Bar Muscle Ups
Intermediate (Level 2)
 
16min AMRAP
 
60 Cal Row
50 Wall Balls 20/14
40 Box Jumps 24/20
30 Power Snatch 75/55
20 Bar Muscle Ups or Jumping BMU
 
Beginner (Level 3)
 
16min AMRAP
 
60 Cal Row
50 Wall Balls 14/10
40 Step Ups 24/20
30 Power Snatch 65/45
20 Jumping Chest 2 Bar
 
Cool Down:
 
Complete 150 Dual KB Flutter Kicks
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