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October 15, 2019

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21 Apr 17

April 21, 2017

Warm up
1:00 Minute Bike
10 KB Swings 
10 Single Arm Overhead Squat 5 each Arm. 
10 Burpee Broad Jumps 
2 Rounds


Clean  Warm up- 


With a Barbell-

5 Muscle Clean
5 High Hang Power Clean
5 Hang Power Cleans 
5 FS
5 Hang Squat Cleans
5 FS
x 2
- Add weight on second Round

 

Olympic Lifting -

 

A. Hang Clean (Squat): Build to a Heavy

 

Strength - 

 

B1.  Bench Press - 5 x 5 @ Tempo: 32x2 (Build each set)
B2. Dumbbell Bent over Row 5 x 10 AHAP, Rest 2:00

 

Gymnastics

15 Kipping Toes to Bar
20 GHD Sit Ups
Max L-sit Hold
rest 1:00
3 Rounds 


Conditioning 

 

21 - 15 - 9 
Shoulder to Overhead @ 95/135
Chest to Bar 

 

 

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