Monday 08-06-18 S

Sunday, August 5, 2018

Warm Up: 
Slow Swivel Hips X 30 ses 
Lying Knee Hugs X 30 secs per 
Lying Leg Swings X 30 secs per  
Lying Leg Cross Overs X 30 secs per  
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Grab light KB @ 35/25...
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21 KB Deadlifts @ 35/25
125 M 1/2 Running + 1/2 Walking 
15 Russian KB Swings 
125 M 1/2 Running + 1/2 Walking 
9 American KB Swings 
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Put away KB & Grab BB....
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Skill Work/Review: 

Deadlift Set Up + 10 EMPTY BB DLs

Power Clean Set Up + 10 EMPTY BB PCs 

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Strength & Skill: 
Every 90 Secs for 9 Mins (6 total sets): 

5 T2B, 2 Muscle Ups, or 1 Rope Climb (choose one)   
3 Deadlifts, build to 70-75%  
- last week we built used 65% in the workout 
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Workout @ hard effort: 
11 Min Running Clock: 

From 0-7 Mins AMRAP:  
5 Deadlifts @ 155/105 
7 Box Jump Overs @ 24/20"  
- Score 1: completed rounds only 
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Rest 2 Min (strip weight off) 
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From 9-11 Mins: 
125 M Run (Buy-In) 
AMRAP Power Cleans Singles @ 135/95  
- Score 2: total reps completed  
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Finisher: 
6 Sets of: 

40 Secs on/20 Secs off  
Hollow Holds  

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