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Open week 3- 3/12/14


Warm-up:
Coach’s Choice.

Skill:
10-15 minutes of Muscle Up practice.

Strength: 15 min cap.
8×2 Deadlift
superset W/
8x Max Height Box Jump

Work up to a peak double deadlift for speed over 8 sets. Do not exceed 85% best 1RM deadlift. Superset these with attempts at a max height box jump.

Bonus work: 3 sets of ME TTB with 90 seconds rest between attempts

Metcon:
10 rds
3x snatch (115/85)
5x O/H Squat
7x Burpee lateral jumps

 

March 11, 2014 | News | 0

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