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11.01.16- 1RM Day!


11.01.16- 1RM Day!


Warm Up:
3:00 dynamic warm up
Three sets of:
T-Spine Pulse x 8 reps
place foam roller under shoulder blades and grab rig low, arms straight. Pulse the hips up and down
Russian Baby Makers x 10 reps
Band Pass Thrus in Squat x 8-10 reps

Clean warm up
2 rounds- empty bar then with 95/65
clean grip Romanian DL x 3
clean high pull below knees x 3
muscle clean x 3
front squat x 3
hang power clean x 3
clean below the knee x 3

15:00 Find 1 RM Clean

Skill Set: 9:00 EMOM
min 1: DUs as many unbroken DUs
min 2: wall walks x 2-3 reps
min 3: pistols x 6 reps

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