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MONDAY 181119

Announcements:

-There will be “NO” classes this Wednesday evening.

-Black Friday workout at Central Park at 11am

-Men’s Golf Outing November 30th at 10am Chateau Elan (Please let Hunter know)

-Christmas Party November 30th 37 Main at 7pm (must RSVP to save a spot)

-No classes the evening of November 30th due to Christmas Party.

 

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Group…

200m Jog

High Knees Down

Butt kickers Back

Pigeon Stretch

Cat and Cow 10 reps

15 Waiter Bows

10 Kang Squats

Review the Clean- setup and moving

 

Strength and Skill:

EMOM for 15 minutes:

1 Clean

Building to a heavy for today

 

Fitness:

AMRAP 12:
10/8 Cal on Bike, 1 Dumbbell Cleans
10/8 Cal on Bike, 2 Dumbbell Cleans
10/8 Cal on Bike, 3 Dumbbell Cleans

Up by (1) Dumbbell Clean Until Finish

 

Performance:

AMRAP 12:
20 Double Unders, 1 Power Clean (165/115)
20 Double Unders, 2 Power Cleans (165/115)
20 Double Unders, 3 Power Cleans (165/115)

Up by (1) Power Clean Until Finish

Record number of Cleans

 

Mobility:

Mash Quads

Roll Posterior

LAX to Plantar Fascia and Shoulders

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