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Road to the Open Day 9- 1/21/14

Warm-up:

Coach’s Choice.

 

Strength:

Superset-

Thruster

Pull up

Take 20 minutes to work up to a 3RM thruster. Advanced athletes should perform sets of 5 weighted pull-ups (everyone else should do strict or negatives)in between each set of thrusters. After 20 minutes, drop to 80% of the best thruster and perform 5 thrusters EMOM for five minutes.

Bonus Work:

6 sets of 4 HSPU orHandstand push up skill work or 5×30 second Handstand hold

Metcon:

21-15-9

Front squat (95/65)

Pull-up

2 min rest

9-15-21

push-press

pull-up

January 21, 2014 | News | 0

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