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FRIDAY 201002

Coaches Choice to prep for the day….


Strength and Skill

10 sets, every 1:30 for 15 minutes:

1 Clean and Jerk

Building heavy, but emphasis is TECHNIIQUE


FITNESS 201002

Complete as many rounds and reps as possible in 8 minutes of:

10 Stationary Dips
10 Push-Ups
20 Kettlebell Swings


PERFORMANCE 201002 Option1

Complete rounds of 9, 7 and 5 reps for time of:

205/145 lb Power Clean
Ring Muscle-Up

12 minute time cap.


PERFORMANCE 201002 Option 2

For time:

15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips


At Home- Run Jump Crawl

Five rounds for time of:

400 Meter Run
50 Double-Unders
10-Foot Forward Bear Crawl
10-Foot Reverse Bear Crawl
10-Foot Forward Bear Crawl
10-Foot Reverse Bear Crawl

Time Cap = 25 minute


Mobility

LAX to Shoulders and Traps and Feet
Roll Posterior

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