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Road to the Open Day 23- 2/7/14

Warm-up:

Coach’s Choice.

Strength:

Front squat superset

with Push press

Use eight sets to work up to a peak TRIPLE front squat, superset the first six sets with six reps push press. Then drop to 85% today’s best triple and EMOM 3 reps for five minutes

BONUS WORK: 3 sets of ME push ups with 90 seconds rest between sets

Metcon:

50 kb swings

1 bear crawl (up and back)

2 suicides

40 kb swings

1 bear crawl

2 suicides

30 kb swings

1 bear crawl

2 suicides

20 kb swings

1 bear crawl

2 suicides

10 kb swings

1 bear crawl

2 suicides

February 7, 2014 | News | 0

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