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4Th and 55

Warm-up:
3 minutes of row, run or AD
+
3 Min of Mobility
ankles/hips/shoulder
+
5 Min
10 single leg DeadLift
10 Pass Throughs
10 O/H Squat
5 Broad Jump

Strength:
Every 90 sec for 12 min
2 Power Snatch
then…
Every 2 min for 10 min
5 O/H Squat
-work to a peak in both movements.

Conditioning:
15-10-5-10-15
SDHP (95/65)
Thruster
*30 Double Unders after every round.

October 15, 2015 | News | 0

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