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November 14, 2018

13
Nov

November 14, 2018

GROUP WARMUP
3 Sets of:
:30 Row
5 Hang power snatch

TEST
3 rounds for time of:
500 meter row
15 Power snatch RX 95/75 ; Master55+ 75/45
*11 minute time cap; heats of 10 every 12 minutes

ALTERNATE TEST
3 rounds for time of:
300 meter row
10 Hang power snatch or clean

DUMBBELL COMPLEX
2 Sets of:
6 Power cleans Rx 50/35; Master55+ 35/20
6 Front squats
6 Shoulder-to-overhead

STRENGTH
2 Sets of:
8 Hip thrusts
8 Russian kettlebell swings

MOBILITY
1:00 box stretch
1:00 standing hamstring stretch

HAPPY BIRTHDAY ALYSSA BLAIS!

Thanksgiving Week Schedule 

Wednesday, November 21 (day before Thanksgiving) last class is noon.
Thursday, November 22 (Thanksgiving) – CLOSED
Friday, November 23 (Black Friday) – 7, 8, 9 AM
Saturday, November 24 – back to normal

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