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October 30, 2017

29
Oct

October 30, 2017

GROUP WARM-UP
2 sets of:
:30 Bike sprint
:10 on/:10 off oblique opener for 1:00
10 Kettlebell swings
10 Walking lunges
10 Strict press
+
Trainer led bar path

BARBELL CONDITIONING
10 minutes to build to a heavy hang clean + push jerk

In a 2 minute window:
12 hang power cleans Rx+135/95; Rx 115/75; M55+95/65
12 shoulder to overhead
Max double-unders in remaining time

Rest 3 minutes

In a 2 minute window:
8 hang power cleans Rx+155/105; Rx 135/95; M55+115/75
8 shoulder-to-overhead
Max double-unders in remaining time

Rest 3 minutes

In a 2 minute window:
4 hang power cleans Rx+185/125; Rx 155/105; M55+135/95
4 shoulder-to-overhead
Max double unders in remaining time

ALTERNATE BARBELL CONDITIONING
10 minutes to work on power cleans from power position

In a 2 minute window:
8 power cleans from power position
8 push press
Max double or single-unders in remaining time
*Rest 3 minutes repeat for 3 sets

OVERHEAD STABILITY
3 sets of:
80ft barbell overhead walking lunge (40ft down drop bar 40ft back)
6 each side turkish get ups
12 banded pull downs

HAPPY BIRTHDAY SUZIE!

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