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11.10.15

9
Nov

11.10.15

Warm-up

Coaches Choice

Strength/Skill

4×8 Ring push up w/ Turnout

4×5 False Grip Ring PU w/ 3 second Negative

4×2 Weighted Ring Dip

METCON

4 Rounds

9 C2B/Pull-ups

12 Box Jumps 30/24

15 Thrusters

Extra Work

gymnastic

10 Min EMOM

Even: 10 Hollow Rocks, 10 Supermans

Odd: 4 perfect hollow/arch kips+4 C2B/Pull-ups

olympic

Jerk behind the neck – 3×5 @ 75%

Push Press – 2×5 @ 75%, 2×5 @ 80%

Jerk Dip Squat – 3×5 @ 85%

Core

100 GHD Sit-ups

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