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WEDNESDAY 170426

Warm-up:

Individual….

Rowing 500m

Crossover Symmetry

10 Yoga Push ups

Group….

15 Leg Swings

Monster Walks 10 Steps

15 Dislocates

Snatch Review

 

Strength and Skill:

 

Take 12 minutes to build to a Heavy Power Snatch

 

Fitness:

Partner Workout….

 

5 Rounds Each of:

10 DB Alternating Snatch

10 DB Renegade Rows

100m Sprint

 

Performance:

 

Weightlifting Wednesday

Partner DT…

 

5 Rounds

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

Partners Rotate Full Rounds till each have completed 5 Rounds

 

Time Cap 18 minutes.

 

Mobility:

Couch Stretch

Roll Quads

Roll Posterior

 

Box Brief:

****Today we honor our TRIBAL ELDERS.

 

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