Thursday 08-02-18 S

Wednesday, August 1, 2018

Warm Up:

Wall Wrist Walks X 30 secs

Wall Calve Stretch X 30 secs

Wall Hip Flexor Stretch X 30 secs  

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Grab Box...

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30 Secs Inchworm No Push Up

30 Secs Rest

30 Secs Step Ups/Step Downs 20/16"

30 Secs Rest  

30 Secs T-Push Ups

30 Secs Rest 

30 Secs Step Ups/Step Downs  

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Grab BB....

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30 Secs Empty BB Front Rack Stretch

30 Secs Empty BB Hang Power Cleans 

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125 M Run....

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Skill/Movement Prep:

13 Hang Power Cleans- 65/45

8 Burpee Box Step Ups/Downs

8 Hang Power Cleans- 95/65  

5 Burpee Box Step Ups/Downs

5 Hang Power Cleans- 115/75   

3 Burpee Box Step Ups/Downs

3 Hang Power Cleans- 135/95

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Workout @ consistent effort:

3-5-8-13 of:

Hang Power Clean @ 135/95

125 Meter Run

- before & after sets

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Rest 3 Min...

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58 Burpee Box Step Ups 20/16"

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Rest 3 Mins...

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13-8-5-3 of:

Hang Power Clean @ 135/95

125 Meter Run

- before & after sets

 

Score: total time including rest

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