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Monday, 12/9/13

9
Dec

Monday, 12/9/13

front squa

 

OTM x 20
Odd:  3 Power Snatch
Even:  6 Front Squats – from the ground, no racks
Set up two bars.  Weights do not need to be across.

GOAT TRAINING
Pick one of the following (A, B, or C), base on greatest weakness…
A.  Handstand Push ups
OTM x 20 minutes
Odd: 5 HSPU – rings, elevated, kipping or strict
Even:  200m Run or 200m Row

B.  Pull ups
OTM x 20 minutes
Odd: pull ups x 5 (strict, kip, butterfly, rows)
Even:  200m Run or 200m Row

C.  Overhead Strength
OTM x 20 minutes
Odd: 6 Push Press
Even:  200m Run or 200m Row

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