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3.7.16

6
Mar

3.7.16

Warm-up

Youve got your problems baby and Ive got mine
Lets just spend it all by putting it together, yeah
When you say you love me it dont mean a thing
If you care, youll be there, like you used to be, yeah

Im searching for the words to make you realize
That I really, really want you to stay, oh
Tears of frustration I hold inside
But if you walk away youll make this grown man cry

Dont leave, dont leave me girl
Please stay with me tonight
Dont leave me girl
Please stay with me tonight

Read more: Blackstreet – Don’t Leave Me Lyrics | MetroLyrics

Strength/Skill

N/A

METCON

At 0:00, AMRAP in 7:00

1 Squat Clean (185/115)

5 Burpee box jumps (24/20)

20 Double-unders

Rest 3:00

At 10:00, AMRAP in 7:00

7 Chest-to-bar pull-ups

14 Hand release push-up

21 Wall ball shots (20/14)

Extra Work

gymnastic

A) 6 sets – 3 kips only + 3 kipping PU + 15 sec hold w/ chin over bar

B) 4 x 10 – Weighted Hollow rocks on ground

olympic

A) Snatch + Hang Snatch: 5 sets of 1+1 @ 80%-90%, rest 90 sec between

B) Hang Clean + Clean: 4 sets of 1+1 @ 85%-90%, rest 90 sec between

Core

100 Ab Mat Situps

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