Monday, 121514

Podium sweep for our girls at Champlain few weekends ago 
am: 
A. 
1 min of Push Jerks (135/93)
1 min of SqT Cleans (135/93)
rest 2 min 
2 min of Push Jerks (185/113-123)
2 min of SqT Cleans 
rest 4 minutes
3 min of Push Jerks (205-225/)
3 min of SqT Cleans 
B. Seated Bent Over DB Dual Rows  8-12 reps x 4-5 sets (can use KB if need be)
C. pbar L-Sit; accumulate 2-3 min worth of time (athlete dependent) 
pm:
A. every :90 complete 
5 bar lateral burpees  + 20 Double unders + 1 Clean 
*2 Options: cleans starting at 275/163 or 225/133…jumping by 10# til can’t complete 
B. 10 min on bike :30 on hard :30 on easy 

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