Monday, December 1, 2014

Wednesday 26, November 2014

Warm up:

Yes it is still with your coach - if you get here early work on mobility or war up in your way, just know you will be expected to do the regular coach ran warm up as well.

Skill:

bar muscle up progression

Strength:

Beginner:

Hang cleans 5x3

Jerk 5x5

Intermediate:

Snatch pulls 5x5

Snatch 5x3

Metcon:
KB swings
500 swings

OR

5x
7 power cleans 67.5/50kg
12 OHS

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