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12.18.15

17
Dec

12.18.15

Warm-up

Coaches Choice

Strength/Skill

Bench Press 4 x 3

Candlesticks – 4 x 6

DB Row 4 x 9 (21×2 tempo)

METCON

14 Min AMRAP

150 Wall Balls

90 Double Unders

30 Muscle-Ups

* If you can’t do Muscle-ups you have 2 Ring Rows and 2 Ring Dips

Extra Work

gymnastic

Headstand Pike Extension: 10×3

*While in a headstand toes on floor with straight legs lift to headstand. Scale to tuck.

Wall Facing HSPU: 10×3

olympic

snatch waves: work up to 3 @ 50%, 2 @ 55%, 3×1 @ 60%

Clean and jerk: same as snatch.

Back extensions: 3 x 10 @ 25

Toes to bar: 3 x 10

Core

4×20 Evil Wheels

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