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03.29.17 Shuttle Run Grace

29
Mar

03.29.17 Shuttle Run Grace

Warm Up:
2:00 run/bike/row
A/B/C skips https://www.youtube.com/watch?v=FTJLIRLMEUo
One foot hops x 20m per leg
Charlie’s angels drill x 2 lengths- run with arms extended like a Charlie’s angel pointing gun at one spot. The goal is to keep your core engaged as you run so we avoid swaying from side to side and not allowing our arms to rotate across our body excessively.

Proper Push Up Form- focus day 1- Elbows back
Perform positives- push from the floor to top position slowly and reset x 6

Primer:
3-5 reps of
mid-hang clean jump
mid-hang clean pull
mid-hang muscle clean

then… 4 sets of…
mid-hang clean + push press
mid-hang clean + split jerk
clean

build load over the 4

WOD:
Shuttle Run Grace
5 RFT
6 clean & jerks 135/95
4x shuttle run 50m each length

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