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THURSDAY 161208

Warm-up:

Individual…

Assualt Bike 2 minutes

Crossover Symmetry

10 Yoga Push ups

Group…

Barbell Warm up Clean and Jerk

 

On the First day of Christmas our coaches gave to us….a 1 Rep Max Clean and Jerk!

20 Minute of Clean and Jerk building to heavy single for the day

 

Fitness:

In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:

3 Dumbbell Man-Makers
6 Box Jump Overs

 

Performance:

In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:

3 Power Cleans (185/125 lbs)
6 Tall Box Jumps
9 Push-Ups

 

Mobility:

Mash Calves

Roll Posterior

Lax to Pecs/Traps

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