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Wednesday, 12/28/16

27
Dec

Wednesday, 12/28/16

A1) Segmented Clean Deadlift:
Four sets x3 TNG with 70-85% Sn 1RM loaded – Hold each position (2″-knee-pockets-full ext) for a 1-sec pause – Short rest
A2) Bent Over Barbell Row:
Four sets of x8-12 with 1-sec hold against sternum every repetition – Short rest

B) 20-minute AMRAP:
Run 200m
1 Power cleam @85% 1RM
5 Pull-ups
7 Push-ups
9 Air squats

C) Extra:
Not for time
10-9-8-7-6-5-4-3-2-1
Row pike-ups
*After each set 100ft farmers walk with 70/55lb KB in each hand