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12.16.15

15
Dec

12.16.15

Warm-up

Coaches Choice

Strength/Skill

Front Squat 5×3 @ 75%

METCON

Alternating 30 min EMOM

2 Rope Climbs

6 HSPU

250m Row

*Strive to get each set done AFAP. Do not use the entire minute unless you absolutely have to

Extra Work

gymnastic

Make-up Day

olympic

1) Drop snatch: 10 rounds – Every 90 seconds complete:

1 Drop Snatch. AHAP

2) Snatch: Work up to 65% of your 1 RM power snatch, then:

Touch and go snatch: 10 rounds – Every 30 seconds, complete:

3 TnG snatch @ 65% 1 RM

Core

25 Turkish Get-ups E/S

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