Saturday, 120118

Team of 2 – same gender

Utilize 2 rooms

a. Hang Power snatch – 2rm in 13 min

Rest 2-3

B. Afap

100 wall ball sit-ups – *partner holds plank on elbows

100/80 cal Bike *partner holds plate overhead 45/25

300 double unders

100 hang power cleans 135/93

100 / 80 cal bike (legs only)

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Post class

Becomplete:

1. light tgu work 16-20 reps alt

2. kB windmill 6-7 reps x 3 sets each side

3. Russian medball twist. 20 reps twisting alternating back and forth x 3 sets

4. Barbell bend over row x 6-8 reps x 3 setS

5. Db sa row 8-10 reps x 3 sets each side

6. 7-10 min of scap recovery

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