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141022 Wednesday

21
Oct

141022 Wednesday

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WU:
400m run or 500m row
Dynamic warm up

  1. high knees
  2. butt kickers
  3. lunge and twist
  4. high skipping
  5. karaoke
  6. back pedal forward sprint x2

Strength:
-Hang snatch + Snatch : 1r x 7s 75% (1RM)
-Hang clean + Clean: 1r x 5s  75% – 85% 1RM
-Deadlift 5r x 3s @ 80% 1rm (double overhand, use straps)

 

Skill/Tech:

5 rounds of w/ 1 min rest between
2-4-6
Strict Chin-up
Dips