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3.8.16

7
Mar

3.8.16

Warm-up

If you want my future, forget my past
If you wanna get with me, better make it fast
Now don’t go wasting my precious time
Get your act together we could be just fine

Strength/Skill

20 Minute EMOM

5 Pull-ups with a 1131 Tempo

7 Bench Press AHAP

10 Bicep Curls

10 Pull-overs

METCON

7 Minutes to Complete

100-200-400m Run

9-15-21

Thruster (95/65)

At 7:00

21-15-9

Sumo Deadlift High Pull (95/65)

Burpee over bar

Extra Work

gymnastic

8 min. Alt EMOM

– E – 10 ring pushups w/ feet on box (deep PU)

– O – 30 sec. plank hold on rings (shoot for support position)

olympic

BN Jerk + Jerk: 4 sets of 1+1 @ 85%, rest 60 sec

BS: 60/2, 70/2, 80/2, 85/2, 88/2*3 sets, rest 90 sec between sets

Core

4×10 Strict T2B

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