Tuesday, 070919

Teammate Tuesday! Tag #CAPTT; with your teammate pics so we can share.

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A. Clean positional halting pull

1 pull , low down to 2” off ground, 2 second pause, second pull, lower right below knee , 2 second pause and pull. Followed by 5 pulls from above knee.

* no more than 3 sets at 90-100% max clean

B. Emom x 35

Minute 1: 18/15 cal row

Minute 2: 15 burpee

Minute 3: 12 Ghd sit-ups

Minute 4: 9 heavy wall balls

Minute 5. 6 muscle ups

Minute 6: 3 rope climbs

Minute 7: rest

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Becomplete:

1. Double bent over DB row x 8-10 reps x 4 sets

2. 50 banded scap squeeze + 25 pvc dislocates + 25 banded scap squeezes.

3. 8-10 min of scap work

4. 8-10 min of core work ; athlete choice

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