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October 31, 2018

30
Oct

October 31, 2018

GROUP WARMUP
3 sets –
5 Hang power clean
5 Shoulder to overhead
5 Burpees

TEST
For time:
20 Power clean RX 135/95; Intermediate 115/75; Master55+ 105/55
20 Shoulder to overhead RX 135/95; Intermediate 115/75; Master55+ 105/55
20 Lateral burpees over bar

ALTERNATE TEST
For time:
15 Hang power clean
15 Push press
15 Burpees

STRENGTH
3 Sets of
5 D-ball or sandbag ground to over shoulder
8 Glute bridge with dumbbell
6 Steps kettlebell front rack lunge

MOBILITY
2 sets of –
:30 each side, pigeon stretch
1:00 passive bar hang
:30 seated forward fold

HAPPY BIRTHDAY DIANA REID! and HAPPY HALLOWEEN!

Dry Tri – this is your final day to register!

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