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02.20.18

20
Feb

02.20.18

Warm Up:
2:00 bike or row
20 reps banded face pulls
10 reps ring rows
3-5 reps strict pull ups

5 reps gymnastics complex- inchworm, bottom of push up, scorpion stretch to each side, push up, walk feet to hands

Mobility:

Wrist stretches

Banded lat stretch x :30 each side

Couch stretch x :30 each side

Warm Up for gymnastics movements- ring swings, kip swings, dips, shoulder circles, arm circles

Primer: 9:00 EMOM

min 1: 30 seconds of pull ups/C2B/muscle ups

min 2: 30 seconds of step ups with light weight

min 3: 30 seconds of banded lat pulls

Clean Warm Up

3 sets of 3 reps high hang cleans @ 50%

3 sets of 3 reps hang cleans @60%

WOD
21-15-9

Hang power cleans 115/80 95/65 75/55

Box jump overs 24/20″

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