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Tuesday 12.03.2019

POSTED ON December 2, 2019

Tuesday | 12.03.2019

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Warm Up:
5 snatch grip deadlifts
5 hang power snatch
5 overhead squats
X3
 
Strength:
A. Overhead Squat
4 sets of 5 @20×1; rest 2min
 
Metcon: 11min AMRAP “Aly”
 
RX
4 Aly Complexes 115/80
45 double unders
*Aly Complex 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat
Intermediate
4 Aly Complexes 95/65
45 double unders
*Aly Complex 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat
 
Beginner
4 Arbuckle Complexes 65/45
50 single unders
*Aly Complex 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat
 
Cool Down:
3 rounds for quality
:30/:30 KB arm bar hold
1min couch stretch L/R

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