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TUESDAY 11.26.19

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QOTD: What is your favorite holiday beverage? (Anything goes)

 

A.) Power Clean Technique

On the 2:00 x 5 Sets:
1 “3-Pause” Power Clean
1 Power Clean

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

Set 1: 57%
Set 2: 60%
Sets 3-5: 63%

B.) 3 RFT

400 Meter Run
10 Power Cleans (155/105)
500/400 Meter Row
10 Push Jerks (155/105)

*25 Minute Cap

C.) Gymnastics Conditioning

*Perform BEFORE or AFTER class

On the Minute x 3:
10 Burpee Box Jump Overs (24″/20″)

Rest 1 Minute

On the Minute x 3:
10 Burpee Box Jump Overs (24″/20″)

Rest 1 Minute

On the Minute x 3:
10 Burpee Box Jump Overs (24″/20″)