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Monday 07.02.2018

POSTED ON July 1, 2018

Monday | 07.02.2018

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Warm Up:
 
5 Muscle Clean
5 Clean High Pulls
5 Hang Cleans
5 Thrusters
 
x2-3 sets
 
Strength:
 
EMOM 10min
 
1st min 3 power cleans 75-85% of 1RM
2nd min 25-35 double unders
 
*athletes who do not have double unders must do :30 of double under practice. No one is allowed to do single unders.
*If athletes do not have a 1RM their to establish one during this time so we can use percentages for this month on the lifts.
 
Metcon:
 
RX (Level 1)
 
6 Rounds of 2min of work (12min total)
 
20/17 Cal row
ME Hang Squat Cleans remaining time 135/95
Intermediate (Level 2)
 
6 Rounds of 2min of work (12min total)
 
20/17 Cal row
ME Hang Squat Cleans remaining time 115/80
 
Beginner (Level 3)
 
6 Rounds of 2min of work (12min total)
 
20/17 Cal row
ME Hang Squat Cleans remaining time 95/65
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