Friday 11272015

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Stay Focus!!

Hope everyone had a great Thanksgiving with their family and friends. Time to WORK!!

 

BBGYMNASTICS:
Clean and Jerk 7×2 @80-85%
*Drop and reset each rep. Full squat clean and split jerk. Work up based on feel.

STRENGTH:
3X10 – Back Squat – 65-70%
4X3+3 – Snatch Grip Push Press From BN + OHS – AHAP

METCON A:
400m Run
-THEN-
15-12-9
Clean and Jerk (135/95)
Bar Facing Burpees
Pull Ups
-THEN-
200m Run

METCON B:
AMRAP 20 minutes
30 Wallballs (30/20)
20 GHD sit-ups
10 Deadlifts (315/225)

INTERVAL WORK:
5 Rounds
300M Row
3 Rope Climbs (however)
*1 Minute Rest. Go AFAP!

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