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7.27.15

27
Jul

7.27.15

Warm-up

Coaches Choice

Strength/Skill

Back Squat

Every 2 Min complete 2 Back Squat for 8 Rounds @ 80%

METCON

15-10-5

Thruster 135/95

C2B

Extra Work

Gymnastic:

10×1 3 Pos Pull Up Hold (5ct each Position)

*Top-Middle-Bottom

3 sets Max Strict Pull-up

*Use a band if need you can’t get over 10 Strict Pull-ups

Olympic:

Snatch Push Press + OHS: 6+1 @ 60%, 5+1 @ 65%, 4+1 @ 70%, 3+1 @ 75%, 2+1 @ 80%, 1+1 @ 85%

Snatch: 6 @ 60%, 5  @ 65%, 4 @ 70%, 3 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%, 2 @ 85%, 1 @ 90%

Core

150 Russian Twists

Mobility

2 Min Lat Smash

2 Min Ankle Mobility

2 Min Banded Hamstring

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