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SATURDAY 200822

Warm-up

Coaches Choice….


FITNESS 200822

Teams of 3

For Time (30 Minute Cap):

60 DB Clean and Jerks
400 Meter Team Run
30 Strict Pull ups (45 Ring Rows)
400 Meter Team Run
100 Burpees
400 Meter Team Run
30 Strict Pull ups (45 Ring Rows)
400 Meter Team Run
60 DB Clean and Jerks

**One Person working at a time except on the runs


PERFORMANCE 200822

Teams of 3

For Time (30 Minute Cap):

60 Clean and Jerks (135/95)
400 Meter Team Run
30 Bar Muscle Ups (30 Chest to bar OR Strict Pull ups)
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
30 Bar Muscle Ups (30 Chest to bar OR Strict Pull ups)
400 Meter Team Run
60 Clean and Jerks (135/95)

**One Person working at a time except on the runs


At Home- 3-5-5 Rounds for time

For time:
Three rounds of…
50 Double-Unders
30 Mountain Climbers
10 Down-Ups

Immediately followed by…

Five rounds of…
5 Push-Ups
20-Foot Side Shuffle (Left)
5 Push-Ups
20-Foot Side Shuffle (Right)

Immediately followed by…

Three rounds of…
50 Double-Unders
30 Mountain Climbers
10 Down-Ups


Mobility

LAX to Feet and Shoulders
Roll Posterior
Couch Stretch

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