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January 26, 2019

25
Jan

January 26, 2019

GROUP WARMUP
3 Sets of:
:30 Air bike
5 Burpee
5 Bar facing burpee
5 Hang clean & shoulder to overhead

DESCENDING/ASCENDING TEST
For time:
21 Bar facing burpees
9 Clean & Jerk RX+ 185/125; RX 155/105; M55+135/85
15 Bar facing burpees
15 Clean & Jerk RX+ 135/95; RX 115/95; M55+115/65
9 Bar facing burpees
21 Clean & Jerk RX+ 95/65; RX 95/65; M55+95/55

ALTERNATE TEST
15 Burpee
6 Dumbbell hang clean & push press
12 Burpee
12 Dumbbell hang clean & push press
6 Burpee
15 Dumbbell hang clean & push press

BIKE ERG OUTPUT TRAINING
3 sets –
:10 @90%
:20 @80%
:30 @70%
*rest as needed between sets
*complete each set in continuous effort
*note total meters/split at each percentage for each set

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