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Thursday 10/5/2017



500 m row or 400 m run


CS/ Dynamic stretch

Workout Warmup:

50 partner pullovers

1500 m partner row, Tabata style

10 min to work on two skills


10-9-8-7-6-5-4-3-2-1 reps for time of:
box jumps, 24/20
RH KB clean and Jerk 24/16kg
Goblet squat, 24 kg (16 kg)
LH KB Clean and Jerk, 24 kg (16 kg)


Lift and Skill:

make up a lift and skill you missed this week

Earlier Event: October 4
Wednesday 10/4/2017
Later Event: October 6
Friday 10/6/2017