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9.2.15

1
Sep

9.2.15

Warm-up

5 Min Run/Row/Bike

Dynamic Warm-up

Front Rack Active Mobility

Clean Warm-up

Strength/Skill

8 Min EMOM

Complete the Clean Complex

1 Power Clean+ 1 Front Squat+ High Hang Squat Clean

METCON

7 Min AMRAP

Max Clean & Jerks 155/105#

-1 Min Rest-

7 Min AMRAP

20 RKBS 53/35#

12 Toes 2 Bar

Extra Work

gymnastic:

1) 3 Attempts to find Max HS Hold -then-

2) 10×1 HS Hold for time +- 1 sec 3

3) 7×1 Free Standing HSPU *Start extended, use spotter if needed

olympic:

Bench Press: 3×10 @ 75% of 10RM

Pendlay Row: 3×15

Snatch Pull + 6 sec descent down: 5×2 @ 90%

Core

150 MTN Climbers

*Every time you break you have 1 Min Plank hold

Mobillity

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