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Friday 4/6/2018


500 m row or 400 m run


CS/dynamic stretch

B warmup:

2 rounds of

10 goblet squats

10 push ups

10 sit ups w/ kb extended arm over head

Workout Warmup:

5x3 Power Snatches , warmup to 70% and work your way up to a heavy triple. 


3 rounds for time:

10 Power Snatches, 95/65, RX+115/75, RX++135/95, scaled A 75/55

10 Ring Dips, Scaled A, use bands on rings or no bands on fixed bars.

500/400 m row


Jerks, on the minute for 10 minutes.

1 push jerk+ 1 split jerk, start at 60% add weight as you can. 


Work on 2 goats for 15 min.

Earlier Event: April 5
Thursday 4/5/2018