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Thursday 6-23-16

22
Jun

Thursday 6-23-16

Thursday

Strength All Levels

HB Back Squat: rest to recover betw sets
5 at 75% of 1RM
5 at 75%
4 at 80%
4 at 80%
3 at 85%
3 at 90%
2 at 90-95%
2 at 90-95%


WOD

Machine
8-min AMRAP
9 KB Swings 25/35# (American)
60 single unders
9 Ring rows

RX/COMP
8-min AMRAP
9 KB Swings 5070# (American)
30 double unders
9 Pull-ups


Additional Work

1)  8 rds resting to recover betw sets
3 hang power clean into 4 shoulder to OH,

start at 70% of 1RM push press and build ea set (if possible)

2)  Choose a 20min tempo run or a 30min tempo ride/45min if outdoors