Friday, 101218 Fu/Fi

Someone say it was Friday?

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New shirts will be in today / tomorrow and available for purchase!

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Function / Fitness:

A. SqT Clean + FS + Hang SqT clean + FS; build to max for the day

B. Amrap 10

10 goblet squats 70/53. 53/35

10 weighted sit-ups 30/20 db

2 wall walks / 10 hspu

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Post class:

Weightlifting:

A. Jerk Drive – 3×5@100% of front SqT

B. Split Jerk: Emom x 10 x 2 reps at 70-75%

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Becomplete:

A. 10-15 min bike. First 1/2 as :30/:30 ; finish at recovery pace

B. 100 banded scap squeezes +

50 pvc dislocates + 3 min HS hold accumulate + crossover symmetry protocol

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