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SATURDAY 200111

Warm-up:

Individual…

Run 40om
20 Good Mornings

Group…

Coaches Choice….

 

Fitness:

Teams of 3:

For Time (30 Minute Cap):
65/40 Calorie Bike Erg
75 KB Swings
75 DB Front Squats

65/40 Calorie Bike Erg
60 KB Swings
60 DB Front Squats

65/40 Calorie Bike Erg
45 KB Swings
45 DB Front Squats

65/40 Calorie Bike Erg
30 KB Swings
30 DB Front Squats

65/40 Calorie Bike Erg
15 KB Swings
15 DB Front Squats

 

Performance:

Teams of 3:

For Time (30 Minute Cap):
65/40 Calorie Bike Erg
75 Power Snatches (75/55)
75 Squat Cleans (75/55)

65/40 Calorie Bike Erg
60 Power Snatches (95/65)
60 Squat Cleans (95/65)

65/40 Calorie Bike Erg
45 Power Snatches (115/85)
45 Squat Cleans (115/85)

65/40 Calorie Bike Erg
30 Power Snatches (135/95)
30 Squat Cleans (135/95)

65/40 Calorie Bike Erg
15 Power Snatches (155/105)
15 Squat Cleans (155/105)

 

Mobility:

Mash Quads
Roll Posterior
LAX to feet

 

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