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11.19.15

18
Nov

11.19.15

Warm-up

5 Min Run/Row/Bike

Dynamic Mobility

Rollout Hips/Knees/Glutes

Strength/Skill

Back Squat 5×5 @ 83%

METCON

15 Min AMRAP

15 KB Swings 70/53

15 Burpees

1 Rope Climb

Extra Work

gymnastic

Make-up Day

olympic

Hang clean (mid-thigh) – 5×3 @ 70%

*up wt on last 2 sets if you feel good

Halting Clean Deadlift – 3×3 @ 85%

SLDL – 5 @ 65%, 3×5 @ 70%

CORE

150 Toe Touches

 

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