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Thursday, December 28, 2017

27
Dec

Thursday, December 28, 2017

VOD
22 Cast your cares on the LORD and he will sustain you; he will never let the righteous be shaken.  Psalm 55:22

Warm Up
15-12-9:
Calorie Bike or Row
1 Round of: 5 Pushups, 7 Sit-Ups, 9 Air Squats after each round

Snatch Barbell Warmup + Jump Rope
5 Good Mornings + 5 Back Squats
30 Single Unders
5 Elbow Rotations + 5 Snatch Grip Strict Presses
20 Faster Single Unders
5 Snatch Grip Stiff Legged Deadlifts + 5 Overhead Squats
10 Double-Unders

Strength A.
1RM OVER HEAD SQUAT
strength B
1RM SNATCH
Additional Work
AMRAP 12:
10/10 DB SNATCH
30 Double-Unders
15 Wallballs
30 Double-Unders