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Monday

7
Mar

Monday

IMG_6901

SKILL

 

Dynamic Warm-Up

 

STRENGTH

 

Front Squats

 

5 @ 60% of Clean & Jerk 1-RM

3 @ 70%

2 @ 80%

1 @ 90%

Max Reps @ 85% 

 

WOD

 

EMOM for 12 min

 

Odd min – 12 burpees to a target

Even min – 10 GTO (135/95)(115/75)(95/65-45)

 

rest 2 min

 

3 x 400 m Run @ 80-85% effort

 

***Keep all efforts within 3-5 sec from each other***

 

rest exactly 2 min