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Friday February 1, 2019

27
Jan

Friday February 1, 2019

Warm up- https://youtu.be/XF5LLh7kmfk

10-15 wrist circles

10-15 elbow circles each direction

10-15 bear hugs

10-15 over and back

10-15 freestyle bounce

10-15 arm circles each direction

10-15 truck twists each direction

10-15 bow and bend

10-15 leg swings

1-3 sets 10-30 sec squatting ankle stretch

1-3 sets 10-30 sec Russian baby maker

Barbell warmup

3 rounds

5 muscle snatch

5 over head squat

5 hang squat snatch

“Top Down”

With a 12:00 Time Cap:

1 Round:

50 Barbell Facing Burpees

30/20Calorie Bike

30 Squat Snatches (95/65)

Time Remaining: Build to 1RM Hang Snatch

RX+: 40/30 cal bike, 115/80

RX: as written

P: 30/20 cal bike/row, power snatches (95/65)

F: 30/20 cal row, power snatches (75/55)

Open style workout. The goal is to move as quickly and as efficiently as possible to complete 1 round, and have time to hit at least 2-3 good lifts at the end.

Drop the weight if you need to, to allow you to gain experience in completing the reps and performing a lift when fatigued.

Then… until class is over.

Stamina Builder

3 Sets:

15/12 Calorie Row

50′ Dumbbell Walking Lunge (50’s/35’s)

15/12 Calorie Row

Rest as needed

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