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10/16/17 C4101 "Monday's are for Clusters"

October 16, 2017

WU - Coach Led 0:00-10:00

 

BACKBONE 10:00-35:00

Snatch + Overhead Squat

1x(3+5)Bar

1x2(2+3)@50%

2x2(2+3)@60%

3x3(2+2)@70%

1x2(1+1)@80%

 

GENERATOR 40:00-55;00

AMRAP 3 (use 20% of snatch as DB weight per hand)

21 DB Cleans (yes, full cleans and must touch floor w/every rep)

21 DB Lunges held at side (t0tal)

 

Rest 3

 

AMRAP 3

15 DB Thrusters

15 DB Lunges held on shoulders (total)

 

Rest 3

 

AMRAP 3

9 DB Clusters

9 DB OH Lunges (total)

 

(This workout should be broken into two heats, with athletes using the avg.

weight so there is no change of DB Weight)

 

 

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