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Week 4, Only 2 more to go. 3/18/14

Warm-Up:
Coach’s Choice.

Skill:
10 minutes of Double under practice. every other minute, perform a max effort L sit

Strength:
7×5 Clean + 1 Shoulder to O/H

Work up to a peak set of five clean plus STOH in seven sets. Then drop to 90% today’s peak set for 5 sets of 3 reps EMOM

Bonus work: 3 rounds of ME push ups with 2 min break between rounds

Metcon:
5 min AMRAP
5x ring row
10x push-up
15x goblet squat
-1 min rest
5 min AMRAP
5x ring row
10x push-up
15x air squat
1 min rest
5 min amrap
5x ring row
10x push-up
15x goblet squat

 

March 17, 2014 | News | 0

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