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10/4/17 C4203 "Road to Progress"

October 3, 2017

WU - Coach Led 0:00-10:00

 

BACKBONE 10:00-30:00

Backsquat

1x7@40%

1x7@50%

2x5@60%

1x5@75%

4x3@85%

 

Snatch Pull 30:00-45:00

2x5@70%

3x5@100-110%

 

DEFENSE 45:00-55:00

3 Rounds

8 GHD Back Extension w/5 sec pause at top (fingertips locked behind head & elbows up)

8 Single Arm DB Row (use a challenging weight)

8 "CS" High Row + External Rotation

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