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2.19.16

18
Feb

2.19.16

Warm-up

My baby moves at midnight
Goes right on till the dawn
My woman takes me higher
My woman keeps me warm
What you doin’ on your back, aah
What you doin’ on your back, aah?
You should be dancing, yeah
Dancing, yeah
She’s juicy and she’s trouble
She gets it to me good
My woman gives me power
Goes right down to my blood
What you doin’ on your back, aah
What you doin’ on your back, aah?
You should be dancing, yeah
Dancing, yeah

Strength/Skill

N/A

METCON

50 RKB Swings 53/35

50 V Sit Ups

50 Step Ups

50 Wall Balls

50 Russian Twists

50 Push ups

50 Med Ball Cleans

50 Ab Mat Sit ups

Extra Work

olympic

Sotts Press: 3×5 AHAP

Snatch: Complete the following rep scheme resting only 45 sec between sets: 60/2, 70/2, 75/2, 80/2, 84/1, 88/1, 92/1

Clean and Jerk: Complete the following rep scheme resting only 60 sec between sets: 60/3, 70/2, 75/2, 80/2, 84/1, 88/1, 92/1

gymnastic

20×1 Deficit HSPU

Core

50 Back Extensions

50 GHD Sit Ups

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