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11.24.15

23
Nov

11.24.15

Warm-up

Coaches Choice

Strength/Skill

15 Min EMOM

Strict dips x 10

Standing strict barbell curls x 10

Flat bench barbell skull crushers x 10

METCON

12 Min AMRAP

2 Squat Cleans 135/95

4 HSPU

8 Diamond Push-ups

Extra Work

olympic

Drop Snatch: 4×4 light and fast

Snatch: 7 sets to find max single, then drop to 70% for 3 sets of 1

CJ: 6 sets to find max single, then drop to 70% for 3 sets of 1

gymnastic

30 Muscle-Ups for time

*60 Burpee Pull-ups for time

Core

4×20 Evil Wheels

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