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Friday

11
Sep

Friday

 

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We are super excited for these two to compete at this years Kill Cliff Granite Games in St. Cloud Minnesota; Coach Rago is competing in the master division and Bianca is competing in the pro division. You can watch there events on floelite.com.

 

SKILL

 

3 Rounds of Snatch Barbell Warm-up x 5 of each

 

STRENGTH

 

Deadlifts

 

5-5-5 @ 65% rest 1 min

3-3-3 @ 75% rest :90 sec

 

then….

 

EMOM for 8 min

Deadlift x 1 rep @ 80% of 1-RM

 

WOD

 

“Nasty Girls”

 

3 Rounds of

 

50 Air Squats

7 MU’s

10 Hang Power Clean (135/95)

 

(15 min cap)

 

L1 – 95/65) – 18 Strict Banded Pull Ups

L2- 115/75) – 21 Pull Ups