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Thursday 07.04.2019

POSTED ON July 3, 2019

Thursday | 07.04.2019

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Warm Up:
5 hips down push ups
50ft lunge with twist
10 cossack squats
x2
5 empty bar thruster
5 empty bar power snatch
5 empty bar push jerk
5 empty bar hang cleans
5 empty bar overhead squats
x2 then…
Work up to the weight you will use in todays Metcon. Each time you change weight or do a a movement follow it with 1-2 burpees.
 
Metcon: “Tommy Mac”
 
RX (Level 1) 2 Rounds For Time
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatches 115/75
12 Burpees 12 Push Jerks 115/75
12 Burpees
12 Hang Squat Cleans 115/75
12 Burpees
12 Overhead Squats 115/75
Intermediate (Level 2) 2 Rounds For Time
12 Burpees
12 Thrusters 95/65
12 Burpees
12 Power Snatches 95/65
12 Burpees
12 Push Jerks 95/65
12 Burpees
12 Hang Squat Cleans 95/65
12 Burpees
12 Overhead Squats 95/65
 
Beginner (Level 3) 2 Rounds For Time
10 Burpees
10 Thrusters 75/55
10 Burpees
10 Power Snatches 75/55
10 Burpees
10 Push Jerks 75/55
10 Burpees
10 Hang Squat Cleans 75/55
10 Burpees
10 Overhead Squats 75/55
 
Cool Down:
5min easy air bike
2min rock back saddle
2min standing straddle
2min dragon right
1min low dragon right
2min dragon left
1min low dragon left
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