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December 19, 2018

18
Dec

December 19, 2018

GROUP WARMUP
3 sets –
:30 Row
5 Front squat
5 Hang power snatch

TEST
3 rounds for time:
400 meter row
15 Power snatches RX 75/55; Master55+ 55/35
9 Front squats RX 135/95; Master55+ 115/65
*Time cap 10 minutes
*heats of 10 every 12 minutes

ALTERNATE TEST
3 rounds for time:
300 meter row
9 Hang power snatches or cleans
6 Sandbag squats

BILATERAL/UNILATERAL LEG & GLUTE WORK
3 Sets of:
7 Barbell hip thrusts
9 Landmine squats www.youtube.com/watch?v=_mfORB47xMs
10 Steps of kettlebell lunge (1 KB in front rack, 1 KB overhead)

MOBILITY
2 Sets of:
1:00 passive bar hang
1:00 Box stretch

HAPPY BIRTHDAY TO JEREMY ODOM…THE BIG 4-0! 

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