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FRIDAY 161118

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Matrix Turns

Group…

15 Banded Good Mornings

Barbell warm-up for Snatch

Setup and warm up other movements

 

Fitness and Performance:

The Three Wise Men Tribute

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(RX = 20/14 lbs; Scaled – 14/8 lbs)

 

Mobility:

Spend time Barbell Mashing Quads

Roll Posterior

Mash Calves/Achilles

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