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Road to the Open Day 27 – 2/12/14

Warm-up:

Coach’s Choice.

Strength:
Superset-
Clean 8×3 + 1 Shoulder to overhead
5x Box Jump

Take 8 sets to work up to a peak set of three clean PLUS shoulder to overhead. In between each set of cleans, perform 5 box jumps (men: 24, women 20). Then drop to 85% today’s peak set of three and perform 5 sets of 5 shoulder to overhead EMOM

 

BONUS WORK: FROM THE FLOOR, three to five sets of 10 reps front squat at 80% today’s best triple clean

Metcon:

Buy In: 500 m Row

4 Rounds
15 KB Swings Unbroken (53/35)
15 WallBall Unbroken (20/14)

Buy Out: 1ooo m Row

-all reps must be unbroken!

February 11, 2014 | News | 0

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