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8/25//17 C3205 "Fri-Yay"

August 24, 2017

WU - coach Led 0:00-10:00

 

BACKBONE 10:00-25:00

Power Clean & Jerk

1x3@40%

1x3@50%

1x4@60%

3x4@70%

 

Speed Back Squats 25:00-40:00

1x10@30%

1x10@40%

3x10@50%

 

AMMO 45:00-55:00

3 Rounds

:60work/:15transition

5 Dual Rope Slams then 1 Burpee w/ropes in hand

Lateral Single Leg Box Jumps (switch @:30)

Ladder Drill (Coach's choice)

 

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