Thursday 07.12.2018

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Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

“Luck of the Draw”
Complete for time
Run 400m
15 x Power Snatch (95/65)
Run 400m
12 x Power Snatch (95/65)
Run 400m
9 x Power Snatch (95/65)
Run 400m
6 x Power Snatch (95/65)
Run 400m
3 x Power Snatch

Post times to comments.

Skill Development: Muscle up Practice
Choose one of the following
I. 3-3-3-3 x Kipping Muscle-ups
II. 2-2-2-2 x Strict Muscle-ups
III. 3-3-3-3 x Muscle-up Negatives
IV. 5-5-5-5 x Pull-ups/Ring Dips


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