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Wednesday 12.12.2018

POSTED ON December 11, 2018

Wednesday | 12.12.2018

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Warm Up:
 
5/5 KB High Pull
:15 Dumbbell Hold Overhead L/R
:15 Dead Hang
 
x2-3 sets
 
Foundation:
 
A1.) Single Leg RDL 4×8/8; rest :30/:60
A2.) Seated Dumbbell Single Arm Arnold Press 4×8/8; rest :30/:60
 
Metcon:
 
“Held for Ransom”
 
RX
 
15-12-9
 
Hang Power Snatch 95/65
Chest 2 Bar Pull-ups
Intermediate
 
15-12-9
 
Hang Power Snatch 75/55
Pull-ups
 
Beginner
 
15-12-9
 
Hang Power Snatch 65/45
Jumping Chest 2 Bar Pull-ups
 
Cool down:
 
3 Rounds For Quality
 
1min KB Arm Bar R/L
1min Bench Shoulder Stretch
1min Thread the Needle
1min Pigeon L/R
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