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9.29.15

28
Sep

9.29.15

Warm-up

Dynamic Warm-up

Clean Overview

Strength/Skill

Every 90 Seconds

50m Sprint

2 Cleans @ 70%

METCON

4 Rounds

10 Cal Row

10 Front Squats 135/95

20 Double Unders

*Front Squats are from the ground

Extra Work

gymnastic:

For Time

75 HSPU

olympic:

Cleanjerk from hip: 4×2 @ 60-65%

Clean + FS from Blocks @ knee: 3+3 @ 60%, 3+3 @ 70%, 3+3 @ 80%, 4×2+3 @ 85%

Core

5×20 GHD Sit-ups

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