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10.19.15

18
Oct

10.19.15

Warm-up

Coaches Choice

Strength/Skill

4×9 Back Squats @ 75%

METCON

1 Mile Run/2000m Row

16 GTO (95/65)

800m Run/1000m Row

12 GTO (135/95)

800m run

8 GTO (155/105)

Extra Work

gymnastic:

5×50% of Max Pull Ups

5×50% of Max Dips

olympic:

Position Snatch Pull + Snatch from floor + 4 sec pause in the OHS (1+1+1): In 6 sets starting at 70% find a max for the complex, drop 15% and complete 2 sets there

EMOM x 4 sets: 5 snatch pull to explode @ 100%,

Core

100 Weighted Sit-ups

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