Workouts

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02/22/2017 - Level 1 Met Con
Rx
4-8-12-16 For time:
FRL 115/75
DB Snatch
T2B
* Run 200 Meters in betwee rounds

Scaled
FRL 95/65
No scale for DBS
Knee Ups with kipping motion or AMSU
* Row pending injury
02/21/2017 - Level 1 Strength
Rx
Bent Over Rows
4x8 @ moderate w8
 
T2B Practice, 6 mins


Scaled
Practice Knee Ups or kipping motion
 
02/22/2017 - Barbell Strength
Squat Jerk:
2-2-2 @ 65%
Split Jerk, pause in dip
2-2-2-2
70-70-75-75%
Then 5 min EMOM, 1 Split jerk @ 80%
 
8 min EMOM:
5 deadlifts @ 85-90% clean
 
BTN Lunge:
3x 6 or 8 reps @ 65% clean

02/22/2017 - Level 1 Met Con All Levels

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