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Monday 08.12.2019

POSTED ON August 11, 2019

Monday | 08.12.2019

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Warm Up:
10 jumping jacks
10 groiners
5 hips down push ups
x3
5 muscle cleans
5 clean high pulls
50ft samson lunge
x3
 
10min Prep Window
A1.) Build to a heavy 3 rep touch n go power clean 80% of 1RM x3
A2.) 10 squats with a press out x3
 
Metcon:
 
RX (Level 1) “The Chief”
 
3min AMRAP
3 Power Clean 135/95
6 Push Up open standards
9 Air squats
x5; rest 1min
Intermediate (Level 2) “The Chief”
 
3min AMRAP
3 Power Clean 115/85
6 Push Up open standards
9 Air squats
x5; rest 1min
 
Beginner (Level 30 “The Chief”
 
3min AMRAP
3 Power Clean 75/55
6 Hand Release Push Ups
9 Air squats
x5; rest 1min
 
Cool Down:
2 rounds for quality
2min saddle
2min puppy dog with shoulder roll
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