July 4, 2017 by thao

7/5/17

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Warm Up:
3 Rounds w/ unloaded barbell
5 DL
5 Front Rack Lunges
5 Back Squats

Strength: 15 Mins
Mobility between sets
3×8 Giant Set Climbing
Wall Hack Squats (close stance)
Romanian DL
Bulgarian Split Squat

Metcon:
30 Alternating Lunge
50 Double Unders
40 Wall Balls 20/14
20 Burpees
40 Wall Balls 20/14
50 Double Unders
30 Alternating Lunge

Elite Comp Class:
1) Cleans 15 Mins
2 Rep Max
2 Reps @ 95% 2 RM
2 Reps @ 90% 2 RM

2) Front Squats 20 mins
6×6 Across

3) Conditioning
12 Min AMRAP
2 Thruster 155/110
15 Sec Overhead Barbell hold 155/110
5 Bar Muscle Ups

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