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3.1.16

29
Feb

3.1.16

Warm-up

I was a little too tall
Could’ve used a few pounds
Tight pants points hardly reknown
She was a black-haired beauty with big dark eyes
And points all her own sitting way up high
Way up firm and high

Out past the cornfields where the woods got heavy
Out in the back seat of my ’60 Chevy
Workin’ on mysteries without any clues
Workin’ on our night moves
Tryin’ to make some front page drive-in news
Workin’ on our night moves
In the summertime
In the sweet summertime

We weren’t in love, oh no, far from it
We weren’t searchin’ for some pie in the sky summit
We were just young and restless and bored
Livin’ by the sword
And we’d steal away every chance we could
To the backroom, to the alley or the trusty woods
I used her, she used me
But neither one cared
We were gettin’ our share
Workin’ on our night moves
Tryin’ to lose the awkward teenage blues
Workin’ on our night moves
And it was summertime

Strength/Skill

N/A

METCON

4 Min AMRAP:

10 Hang Power Snatch (96/65)

7 T2B

5 Burpees

rest 1 min

AMRAP in 4 min:

10 Clusters (95/65)

7 Box Jump Overs (24/20)

5 HSPU

Extra Work

gymnastic

4 sets at a steady pace:

– 8 Scap pullups

– 6 Perfect hollow/arch kips

– 4 Strict PU

– 6 Kipping/Butterfly PU

Then

4-8 butterfly PU + 20 sec. L-sit hang

olympic

Snatch Push Press + 1 OHS: 50/3+1, 60/3+1, 70/3+1, 80/3+1, 90/2+1, 95/1+1

Snatch: 60/2, 70/2, 75/2, 80/2, 85/1, 88/1, 92/1

BN Jerk in Split, pause in Split: 40/2, 50/2, 60/2, 70/2

Core

Accumulate 3:00 Minutes in the plank position

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