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01.12.17

12
Jan

01.12.17

bamboo

Warm Up:
Dynamic Warm up with coach

Russian Baby Makers x 8 reps
Butterfly Hold x 30 seconds
Hawaiin Squats x 5 reps per side
https://www.youtube.com/watch?v=lcS-iz2ALHY&index=12&list=PLp0qJBUYU1zu26PXtrMzIsLNsuvptSKCE

followed by …

One set of:
Banded Walks x 10 reps forward & backward
Lateral Banded Walks x 10 reps each direction
Banded air squats x 15 reps

Skill: Bamboo (thick PVC) Press
hang KB from each end of the thicker pvc pipe
3 sets of 4 reps strict press

Primer: empty bar and then add 5-20#
3 reps of mid-hang clean jump
3 reps of mid-hang clean pull
3 reps of tall muscle clean

WOD:
15-12-9
Hang power cleans 135/95 or 95/65
Burpees over the bar- lateral

Rest 2:00 then..
12-9-6
TTB
Sandbag ground to shoulder

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