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7.21.15

20
Jul

7.21.15

Warm-up

Coaches Fun

Strength/Skill

10 Min EMOM

5 Rep Push Press @ 65% of your Jerk

METCON

30 S2OH 45/35#

30 Burpees

20 S2OH 75/55#

20 Burpees

10 S2OH 115/75#

10 Burpees

30 S2OH 135/95#

Extra Work

Gymnastic:

5 Rounds

20 Push Ups

100′ Double Kettlebell Overhead Walk 70/53

5 Muscle Ups

Olympic:

Blocks Below knee: Clean only: 4 @ 50%, 4 @ 60%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 2 @80%, 2×2 @ 85%

Every 30 sec complete 1 Clean @ 50% for 5 sets, rest 1 min, complete same scheme again @ 60%, 70%, and 80%

Core

250 Flutter Kicks

Mobility

5 min Shoulder Mobility

5 Min T-Spine Mobility

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