Tuesday, 030618

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Sarah’s 243# from 18.2a

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Barbell Work:

A. 7 TnG Power Clean + Push Jerks + :90 row; rest 4:30 x 4

B. Bench Press 4 x 5 @75%

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Conditioning:

AMRAP 12

8 Double KB Hang Snatch 53/35

30’ double KB front rack walking lunge ^

10/8 cal bike

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Gymnastics:

EMOM x 10

5 burpees afap + 1 legless rope climb

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Conditioning piece add on:

Ski Erg: 7 x 15 /12 cal ; rest :90

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Becomplete:

1. 200m forward run @70%, 100m backward; rest 2 min x 3-4 ads

2. 5-7 min of Ankle mobility

3. Medball Russian Twists 14 reps alternating sides x 4 sets

4. Reverse Tabata L Sit; x 8

5. Superset; banded tricep press down x 12-15 reps +12-16 alt db hammer curls… x 3-4 sets

6. Change plate rear fly’s 10-12 reps x 3 sets

7. Crossover symmetry protocol

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Performance:

Barbell Work:

A. 7 TnG Power Clean + Push Jerks + :90 row; rest 4:30 x 4

B. Bench Press 4 x 5 @75%

#

Conditioning:

AMRAP 12

8 Double KB Hang Snatch 53/35

30’ double KB front rack walking lunge

10/8 cal bike

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