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Blog Friday, 11.30.2018

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Friday, 11.30.2018

  • by rbwrv
  • November 29, 2018

Friday 11.30.2018

Class Times: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm

Open Gym 8:00-9:00am, 3:00pm-4:00pm

We will be operating on our Holiday Schedule until January 22nd. There will still be Open Gym from 8:00am-10:00am Monday – Friday

WARM UP
400m Run
Barbell Warm-Up

MOBILITY
Overhead
Hips
Ankles
Posterior Chain

STRENGTH
Snatch Pull Complex-
4 x 1 Snatch Pull + 1 Snatch Hi-Pull + 1 Full Snatch @ 50-60%1RM
then…
3 x 1 Full Snatch – work to heavy

CONDITIONING
‘Optimus Prime’
AMRAP in 7 minutes
Max Reps Wall Ball Shots (20/14#)
*5 Deadlifts (225/155#) at the top of each minute, starting at 0:00

ACCESSORY
3x 10 Weighted Sit Ups
-Heavy as possible

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