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FRIDAY 180309

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

LAX to Shoulders/Pecs

Group…

15 Dislocates

15 Good mornings

Bear Crawl Down

Crab walks Back

Samson Lunges Down

Butt kickers back

10 Jumping Spiders

10 Squats

Calf Stretch on the Rig

Review movements and setup

 

Fitness:

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 45-lb. OHS, 35-lb. DB snatches
Women perform 35-lb. OHS, 20-lb. DB snatches

Time cap: 14 minutes

Performance:

2 rounds for time of:

100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

Mobility:

LAX to Shoulders and Traps

Mash Calves and Achilles

Roll Posterior

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