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05.19.17

19
May

05.19.17

Warm Up:
Diane Fu partner hurdles with PVC pipe- step over, then over with other leg, go under and through to a lunge with a stretch. x 4 reps each side
Junkyard dogs with a partner- one person sits on the ground with legs and arms extended. Partner jumps over the arm, over the legs, and over the other arm. Then turn around and go back. x 3 reps each side

Two sets of:
T-Spine Pulse on Bench x 10 pulses
https://www.youtube.com/watch?v=wCOQHYZC7TI&
Psoas Pulse x 8-10 pulses per side with laying on a lacrosse ball
Deep Squat Progression x 5 reps
Skill: hang squat clean + push press
65% 3 + 1
70% 3 + 1
75% 3 +1
80% 3 + 1
85% (3 + 1) x 2
3= hang squat clean
1= push press
determine % by max push press

WOD:
3 RFT
30 cal row
200m farmer carry 32/24kg KB each hand

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