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Tuesday 4/10/2018


500 m row or 400 m run


CS/dynamic stretch

B warmup:

3 rounds of:

10 KB snatches

10 OHS with PVC, 2nd and 3rd round with empty bar. 

150 m run

Workout Warmup:

5x3 OH Squats working up to a heavy triple. 


Nancy, last done 5/16/2017

5 rounds for time:

400 m run

15 OH squats 75/55, Hero 95/65. Scale to front squats if necessary. 


Power cleans

Warmup to 75 % then 5x3 working on perfect technique, then 5x2 get as heavy as you can. All lifts should be quick singles.


5 rounds of :

15 GHD Situps

50 DU's

Earlier Event: April 9
Monday 4/9/2018
Later Event: April 11
Wednesday 4/11/2018