Wed, 111517

Enjoy the process

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A. Snatch Grip Push Press – 1 PP + 3 OHS; build to 3 heavy singles; same weight across. no forcing here

B. Standing db alt arm strict press 12-14 alt reps x 4 sets

C. Front squat – 1 rm with 2 second pause in hole.

D. Emom X 10

Odd: 15/12 cal bike

Even: 12 deadlifts 225-245/153-163

+

5 rds @ low aerobic efforts

1k ski erg

15 ub heavy wall balls

10 burpees over bar

5 clean and jerks @55-60% of 1RM

***rest as needed between AMRAP and 5 rds

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E. becomplete:

1. Accumulate 2 min in each split position

2. 5-7 min of hand balancing practice ; in some facet

3. 10 min minimum on scAp work

4. 3 rds of 15 banded face pulls, 15 pvc dislocates and 15 v ups

5. L sit holds

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