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07.06.17 Partner AMRAP

6
Jul

07.06.17 Partner AMRAP

Warm Up
400 Meter Light Jog into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers

Mobility:
25 seated low banded rows- seated close to the rig, use a blue band tied to the rig at chest level. Neutral or underhang grip. Row to stomach level. Abs engaged(avoid mid-section arching).
Banded lat stretch x :30 each side
Banded good mornings x 20 reps

 

Primer:
3 sets of 3 reps dip drive- building load

 

Skill: Push Press
Dip and drive vertically through the heels, thrusting the bar overhead with the hip drive and finishing by pressing out with the arms.
4 sets of 6 reps same weight as 6/19/17
keep same load across

WOD:
With a partner
14:00 AMRAP
Person A: farmer carry 200m 72/53 each hand
Person B: completes as many rounds while partner is farmer carrying
4 ball slams 30/20
6 power cleans 135/95 or 115/75 or 95/65
8 lateral hops over the barbell
*person A picks up where person B left off in the amrap
*record number of farmer carries and total reps as a team

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