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Wednesday 06.19.2019

POSTED ON June 18, 2019

Wednesday | 06.19.2019

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Synchro today can be with teams of 2 even 3. The burpee is completed when both athletes chest hit the ground – the jump does not matter. Power Clean is synchro when the athletes receive the bar in the front rack position together.
 
Warm Up:
10 push up shoulder tap
10 mountain climbers
:15 deadhang
10 empty bar bench press
x3-4 sets
 
Foundation:
A. 10min EMOM 3-5 bench press 75-85%
 
Partner Metcon:
 
RX 3-6-9-15-21
Synchro burpee over bar
Synchro power clean 135/95
Intermediate 3-6-9-15-21
Synchro burpee over bar
Synchro power clean 115/80
 
Beginner 3-6-9-15-21
Synchro burpee over bar
Synchro power clean 95/65
 
Cool Down: 3 Rounds For Quality
1min sleeper stretch L/R 10/10
KB high pull 2min dragon L/R
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