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Friday 07.20.2018

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Congratulations to our July on-ramp graduates Pete and Brinck! Awesome job guys and we look forward to seeing you in the regular classes soon!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Push Press
5 x Overhead Squat
III. Mobility

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

Power Clean 1-1-1-1-1

Post loads to comments.

“Halo Top”
Complete for time

Run 400m
21-15-9 reps of
Overhead Squat (135/95)
‘American’ KB Swings (32/24)

Then…
Run 400m

Post times to comments.

Katelyn

3 thoughts on “Friday 07.20.2018”

  1. Metcon (AMRAP – Rounds and Reps)

    AMRAP 4:00
    27 Calorie Row
    21 Power Cleans (135/95)
    15 Burpee Box Jump Overs (24/20)
    Rx+-(155/105)
    Rest 4 Minutes
    46 – 95#
    AMRAP 4:00
    27 Calorie Row
    21 Power Cleans (115/80)
    15 Burpee Box Jump Overs (24/20)
    Rx+-(135/95)
    Rest 4 Minutes
    46 – 80#
    AMRAP 4:00
    27 Calorie Row
    21 Power Cleans (95/65)
    15 Burpee Box Jump Overs (24/20)
    Rx+-115/80
    48 – 65#

    Reply

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