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Wednesday 3/15/17

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Warm up – 1 Round of:

20 Rapid Toe Touch

10+10 Single leg KB DL

20 Plate Hinge

Part 1:

Deadlift

3×10 @ 40%, 50%, 60% of 10RM Rest 30 sec between sets

3×10 @ 75%, 77.5%, 80%

Part 2 – C2B Pull ups

1 set of 30s pull up hang + 1 set of submaximal pull ups

Work in a group or with a coach on the Kip swing

Part 3:

15 Min for Quality

6+6 KB Snatch @ 53

15-25’ HS Walk

8+8 1-Arm KB Squat

12 Reps Crossover Sym Reverse Fly