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13.10.21 Monday

20
Oct

13.10.21 Monday

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CR: 

Simply amazed at the effort everyone put forth this weekend. A couple of you took on the burden of going out of your comfort zone and were surprised with what you were able to accomplish.  Proud of everyone!!!

Pre:
30 on /30 rest x4 Interval rowing
30/30 rest  x4 Jump rope

Strength:
– Back Squat 65% x 8rx3, 70%x 5rx1, 75% 2rx2, 80%x 1rx1
– Block or Hang Snatch (knee) – 70% x 3 x 5
– Heaving Snatch Balance + Overhead Squat – 65% (of OHS) x 1 +2 x 4

Accessory:
* With a running clock perform each movement for 45sec with a 15sec transition/rest period

1A – ME Seated press (bar or KB) x3set
1B – ME TTB x 3 set
1C – ME Dips x 3set