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Monday, October 17, 2016

16
Oct

Monday, October 17, 2016

8 “I am the Alpha and the Omega,” says the Lord God, “who is, and who was, and who is to come, the Almighty.” Revelation 1:8

Strength
3 x 5 Behind the head push press, moderate load (approx. 70-75% of 1RM snatch), rest as needed betw sets

4 x 3 Hang Power Snatch, all betw 70-75% of 1RM snatch, rest as needed betw sets

WOD
Machine
9-min AMRAP
7 ring rows
7 DB press
7 DB squat clean 15/25

9-min AMRAP
7 CTB pull-ups
7 HSPU
7 DB squat clean 25/45#

Additional Work
1) Hang (mid) Snatch: rest as needed betw sets/reps
5 reps at 75% of 1RM
4 at 80%
4 at 85%
7 reps at 90% + phyf

2) Choose 15min bike at high tempo or 2 mile run

Mobility
https://youtu.be/eveYJP1indI