Saturday, 120118

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290# PR for Coach Chase

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A. Snatch: 3 positional Pull ; halting 2 seconds at each position. @100% max snatch x 5 sets through

B1. 2 rope climbs

B2: ring push-up support hold x :30-1 min

X 4 sets

C. Afap

50/40 cal bike

25 hang power cleans 135/93

100 DU

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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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