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October 13th, 2017

Warm Up

-Festivus Athletes Rest: No Work. Mobility Only

 

2 Rounds (10 mins)

10 Michael Phelps

5 Press + 5 Push Press + 5 PJ

Snatch Progression x 2 (SB, HS, HSK, G)

C&J progressionx2 (HPC, HSC, C, C&J)

A) Snatch

60% x 2, 65% x 2, 70% x 2, 75% 1x5

 

B) Clean and Jerk

60% x 2, 65% x 2, 70% x 2, 75% 1x5

*20 mins total for Snatch and C&J work

 

C) ”Dirty 30”

30 Box Jumps, 24/20 in

30 Jumping Pull-ups

30 Kettlebell Swings, 35/26 lbs

30 Lunges

30 Knees To Elbows

30 Push Press, 45/33 lbs

30 Back Extensions

30 Wall Balls, 20/14 lbs

30 Burpees

30 Double Unders

 

Accessory Work

Barbell Row

5x8-increase load by 5-10 lbs from last week.  

 



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