Saturday, 04.01.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led 5 rounds for time w/a partner, trade off all work as desired w/only 1 partner working at a time: 400m run – dress for a cool morning! 20 kettlebell swings 20 burpees + 5:00-10:00 coach-led mobility Post result to comments.
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Saturday, 04.01.17 – Sport

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3 rounds not for time: 10m handstand walk or :60 practice 30m med ball bear hug carry 50 double-unders + A. 1 power clean + 1 hang power clean + 1 split jerk, build to a moderate/tough set + 3 rounds for time: 15 CTB pull-ups 12 deadlifts, 155/105 9 hang power cleans, 155/105 6
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Friday, 03.31.17 – Sport

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A. Squat snatch, 1 every :60 starting @ 65% of max and adding 10/5 every :60 – stop @ first miss, no exceptions B. Back squat, 5-5-5 moderate; 2:00 rest + Every :60 for 15:00: 1st: 10 glute-ham sit-ups 2nd: 10 alternating pistols 3rd: :30 row @ high breathing effort – no measure, just go
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Friday, 03.31.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar) Every :60 for 20:00 (5 sets of each): 1st: 2-3 moderate/tough power clean singles – drop from the top each rep 2nd: 3-6 strict handstand push-ups or
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