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FRIDAY 171103

Warm-up:

Individual…

Bike or Row

15 Leg Swings

10 Squats

Group…

Samson Lunges Down

Butt Kickers back

Flamingo Walks Down

High Knees Down

Wrist Mobility

Front Rack mobility on rig

Review the Clean

 

Strength and Skill:

Take 15 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)

 

Fitness:

3 Rounds:

7 Burpee Pull-ups
50 Air Squats
20 Dumbbell alternating snatches

 

Performance:

Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups (sub 7 Burpee Chest to Bar Pull-ups)
135 pound Hang power cleans, 10 reps

12 minute time cap.

 

Optional Cash out:

100 Hollow Rocks

 

Mobility:

Mash Quads

Roll Posterior

Mash Lats

 

 

 

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