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December 11, 2017

10
Dec

December 11, 2017

GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
:20 Frog stretch
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL CYCLING
In a 3 minute window:
15 Hang power clean RX+ 155/105; RX 135/95; Master55+ 115/55

Rest 2 minutes

In a 3 minute window:
12 Power clean RX+ 185/125; RX 145/100; Master55+ 125/65

Rest 2 minutes

In a 3 minute window:
9 Hang squat clean RX+ 205/135; RX 155/110; Master55+ 135/75

Rest 2 minutes

In a 3 minute window:
6 Squat clean RX+ 225/155; RX 175/115; Master55+ 145/85

ACCESSORY
2 sets of:
5 (each leg) dumbbell reverse lunge with a band – www.yooying.com/p/1597955858262880326_4921676073

PRESSING & PULLING STRENGTH
3 sets of:
8 Tall kneeling kettlebell press www.yooying.com/p/1616289440916011849_4921676073
10 alternating dumbbell floor press www.yooying.com/p/1630708435455517973_4921676073
8 Barbell supinated rows

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