7/12/17 C2803 "Magic Kingdom"

July 11, 2017

WU - Coach Led 0:00-10:00

 

BACKBONE 10:00-25:00

Overhead Squat

1x10@40%

1x7@50%

1x5@60%

3x5@70% (M50-60%BW)

 

Clean Pull 25:00-40:00

(Learn Pulling Technique)

2x5@50%

1x5@75%

3x5@100%(M100%BW)

 

BATTLE

"ZOEY" 40:00-55:00

21-15-9

Double Unders/SSD 11/7/4/Single (double reps)

KB Goblet Squats @20% Front Squat

then

800 M Run

then

21-15-9

Double Unders/SSD 11/7/4/Single (double reps)

KB Swings (same weight)

Cap 12 (second heat starts at 4:00)

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