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Monday 04082013

Announcements

The WLC challenge finale will be held this Friday starting at 6 pm through 8 pm.  The 5:30 pm and 6:30 pm classes will be canceled for the day.  Make up for the WLC workout can be done this Thursday the 11th at 6:30 pm.  

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Fitness

A.  10 Minutes to work up to a heavy Snatch Balance 

B.  AFAP   

200M Run   

and then…. 

5 Rounds  

10 x Hang Power Snatch (Pos 1) 

15 x Wallballs

 and then…. 

200M Run 

C.  3 x 20 Hollow Rocks 

Performance 

A.  5 x 3 – Snatch Balance + OHS + Snatch Push Press w/2 Min Rest   (Heavy as possible)

(From the Rack)

B.  AFAP  

200M Run   

and then…. 

5 Rounds  

10 x Hang Power Snatch @ 95lb/65lb 

15 x Wallballs @ 20lb/10lb 

 and then…. 

200M Run 

C.  100 x Hollow Rocks 

Sport 

A.  EMOM – 10 Minutes 

2 x TNG Power Snatch + 3 x Push Presses (Heavy as possible) 

B.  AFAP 

400M Run 

and then….

5 Rounds 

12 x Hang Power Snatches @ 115lb/75lb

17 x Wallballs @ 25lb/16lb 

C.  OPTIONAL ACCESSORY WORK 

Optional Accessory 

Durability 

A1.  GH-Raises – 3 x 20 (no weight)   

A2.  GHD-Sit-ups – 3 x 15  

A3.  Banded pull-aparts – 3 x 30   

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