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12.8.15

7
Jan

12.8.15

Warm-up

Summer Fun?

Strength/Skill

N/A

METCON

4 Min AMRAP

10 Box Jumps

15 KB Swings 44/26

10 MU

Rest 3 Minutes

4 Min AMRAP

10 Box Jumps

10 KB Swings 53/35

15 C2B

Rest 3 Minutes

4 Min AMRAP

10 Box Jumps

5 KB Swings 70/53

20 Pull-ups

Extra Work

gymnastic

TTB 5×50% of that number

3 x Max UB Pull Up ~Rest as needed

olympic

Tall Clean: 4×3 @ 40-50%

Blocks Below Knee: Clean Pull + Clean: 3 @ 60%, 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 84%, 2 @ 88%

FS: 5 @ 60%, 4 @ 70%, 3 @ 80%, 4 @ 75%, 3 @ 85%, 2 @ 90%

Clean Pull from 3in deficit: 3×2 @ 105%

Core

5 supersets

10 supermans

10 V-ups

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