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Monday: Dec 18, 2017

December 18, 2017

- Warm up

10 Cuban Press + OHS with Bar

10 Knee Pulls + Quad Pulls

250 M Row 

10 Band Pull Aparts

:30 Second HS Holds

2 Rounds

 

- Olympic Lifting

 

-- Snatch Warm Up

 

With a Barbell

3 Reps High Power Snatch

3 Reps Hang Power Snatch

3 Reps High Hang Snatch

3 Reps Hang Squat Snatch

3 Reps OHS

2 Rounds

 

-Snatch 

Build to a heavy 5 Rep Touch and Go 

then 

Build to a Heavy 3 Rep Touch and G0

 

- Back Squat: 

,5,4,3,2,1 Build each Set

 

Gymnastics Work - 

10 Thursters 

10 Toes to bar 

5 Rounds not for time 

 

Workout

 

Assault Bike

 

16/12 Cals AFAP Rest 2:00 x 5

 

Rest 5 minutes 

 

18/14 Cals AFAP Rest 2:10 x 5


 

 

 

 

 

 

 

 

 

 

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