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Friday 09.28.2018

POSTED ON September 27, 2018

Friday | 09.28.2018

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Warm up (10 minute cap):
 
5 Muscle Clean
5 Muscle Snatch
5 Jerk (push and split)
 
x 3
 
5 Snatch Balance
5 Hollow to Arch Kip
10 Lemon Squeeze
x 3
 
Metcon – 10 minute cap
 
TS 7
 
Find 1 rep max for the following complex
 
L1, L2, L3
 
1 Deadlift + 2 Hang Clean (power or squat) + 1 Jerk (push or split)
 
8 Minute Transition
Metcon – 10 minute cap
 
TS 5
 
L1
 
Squat Snatch 95/65 – 10-8-6-4-2
Bar Muscle Ups – 5-4-3-2-1
 
L2
 
Snatch (Squat or Power) 75/55 – 10-8-6-4-2
Jumping Bar Muscle Ups – 5-4-3-2-1
 
L3
 
Snatch (Squat or Power) 65/45 – 10-8-6-4-2
Ring Rows – 5-4-3-2-1
 
Cool Down
 
3 Rounds For Quality
 
1 min Plank
1 min Arch Hold
20 Alternating DB Hammer Curls
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