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Monday 3, July 2017

Warm up

Burgener Warm UP

2 Rounds

10 Scapula push ups

15 Goblet Squats low weight

20 1 arm snatch use same weight as you do for goblet squat

-10 per arm

 

A) Power Snatch

Building to a tough cluster; 1.1.1 - in 10 min

 

B) Front Squat

3RM in 10 min

 

C) 3 RFT:

15 KBS - 2/1.5pd

15 burpees

Run 400m

*Work to have same times per round

 

Cool Down

Scapula work on the rig with bands

Foam roll out focus on quads and ham stings



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