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Saturday 12/30/2017

We don't have an O lift coach today but Andrew did write a good program for you to follow.  

See lifting program below.

My apologies.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches Choice

Workout warmup:

10 min EMOM

10 WB's

25 DU's

Workout:

20 min AMRAP with a partner

50 Bench Press (115/75)

50 Ring Rows (perfect) 

50 air squats
Partition Reps as necessary, one partner works at a time.
 

O lift coaches are out of town. Please do the following on your own.

Snatch

7x

2x hang squat snatch

1x snatch balance

2x overhead squats

Clean

7x

2x squat clean - reset between reps

1x push jerk

1x split jerk

Earlier Event: December 29
Friday 12/29/2017
Later Event: December 31
Sunday Funday 12/31/2017