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Friday: 20 October 2017

October 20, 2017

Warm Up

10 Cals Bike

5 Push Ups 

5 Each Arm - 1 Arm KB Swings 

5 Each Arm Waiter Squats

 

x 2 


Barbell Cycling Warm up

 

5 Hang Power Cleans + Front Squats

5 Hang Cleans

 

x 2 Rounds (Start with bar then add weight each round) 

 

Olympic Lifting -

 

Every 90 Seconds x 12 

6 TNG Power Cleans @ 155/105

 

Strength - 

 

25ft  Overhead Walking Lunges x 3 AHAP
 

Gymnastics - 

 

20 Pike Ups

10 Barbell Roll Outs

20 Hollow Rocks 

1:00 DBall Hold  150/100

 

x 3 


Conditioning 

 

30 Power Snatches @ 115/75

30 Power Cleans @ 135/95

20 Power Snatches @ 135/95

20 Power Cleans @ 155/105

10 Power Snatches @ 155/105

10 Power Cleans @ 185/125 

 

 

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