Tuesday, 12.03.19

Danielle

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Performance:

A. Snatch from hip 5RM + 1×5@90%

B. Clean Grip Deadlift x 8 reps x 8 sets; rest 1 min between

C. Body weight chin ups : (-1) x 5 sets; rest 3 min

D. Bike

50 cal bike

Rest 3 minutes x 4

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becomplete:

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Competition:

Weightlifting

A. Snatch from hip 5RM + 1×5@90%

B. Clean Grip Deadlift x 8 reps x 8 sets; rest 1 min between

C. RDL 8-10 reps heavy x 3 sets

D. Body weight chin ups : (-1) x 5 sets; rest 3 min

* WL: building on prior weeks

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Gymnastics:

2 legless rope climbs

4 rope climbs

Rest 4 minutes x 3-4 rds; skill dependent

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Conditioning:

A. Bike

50 cal bike

Rest 3 minutes x 4

B. 3 rds for Movement Quality, NFT

80% effort –

21 cal ski erg

50’ lunge step

15 back extensions

50’ HS walk

9 DB deadlifts 70/50’s

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