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Monday 02.05.2018

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ANNOUNCEMENTS:
– Our February On-ramp begins this Tuesday (2/6) at 6pm! Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Power Snatch
7 x Front Squat
10 x Push-ups
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.

Front Squat 5-5-5-5 (80%)

Notes: Athletes should base their 80% off of last weeks single rep effort on 01.29.2018.

Post loads to comments.

“Instant Replay”
Complete as many rounds as possible in 3:00 of
5 x Power Snatch (95/65)
7 x Push-ups
9 x Box Jumps (24/20)
Rest 1 minute. Repeat for a total of 4 cycles.

Notes: There are 21 reps per round thus each rep is scored as one point. Track rounds and reps along the way and at the summation of the training evolution calculate a composite score that shows a total rep count combining all five 3 minute AMRAP scores. … One number, total reps, get some, freaks.

Post scores to comments.

Katelyn

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