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Tuesday 4/25/17:


W/U CONDITIONING:

  • Burgener warm-up with PVC

  • skill transfer with PVC

  • junkyard dog

  • 4x30sec active squat hold

  • 15sec break between sets

  • additional w/u coach's choice

STRENGTH:

WEEK 1 DAY 2

TECHNIQUE WORK - maintain good form.

  • light snatches: 4x3

  • no heavier than 40% of 1RM (or lighter)

  • work speed & form

METCON:

15-12-9-6-3 REPS:

  • box jumps 24"/20"

  • KB swings 55/35

rest 2mins then...

  • 50-40-30-20-10 double-unders

  • 10-10-10-10-10 burpees

POST WOD ACCESSORY:

  • CORE TABATA:

  • russian twists

  • bicycle kicks