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September 1, 2018

31
Aug

September 1, 2018

GROUP WARMUP
2 sets
:30 ski erg
5 beat swings
5 tempo goblet squats
5 empty barbell hang cleans
10 single unders/double unders
:15 soleus stretch

TEST
30 toes-to-bar
60 double-unders
12 full (squat) cleans RX+ 155/105; RX 135/95; Masters 95/65
20 toes-to-bar
40 double-unders
9 full (squat) cleans RX+ 185/125; RX 155/105; Masters 115/75
10 toes-to-bar
20 double-unders
6 full (squat) cleans RX+ 225/155; RX 185/125; Masters 135/95
*18 minute time cap

ALTERNATE TEST
25 abmat situps
60 single unders
10 hang power cleans
15 abmat situps
40 single unders
8 hang power cleans
10 abmat situps
20 single unders
6 hang power cleans
*18 minute time cap

MOBILITY
2 sets –
1:00 saddle stretch
1:00 each side pigeon stretch
1:00 each side thread the needle stretch

HAPPY BIRTHDAY TO BRIAN MOONEY!

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