Tuesday 5/9/2017

A.  Strength  

Bench Press 

7x1@85% 

B.  Metcon

2016 Regionals Event 7 "Legless" 

0:00-6:00

21 Thrusters 95/65

3 Legless Rope Climbs

15 Thrusters 

2 Legless Rope Climbs

9 Thrusters

1 Legless Rope Climb

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6:00-25:00

REST/Set-up
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25:00-26:00
Clean & Jerk - 1st Attempt
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26:00-27:00
REST
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27:00-28:00
Clean & Jerk - 2nd Attempt
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28:00-29:00
REST
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29:00-30:00
Clean & Jerk - 3rd Attempt

C.  Gymnastics  

Posted on www.hypegymnastics.com 

D.  Conditioning  

Teams of 2 - 6 rounds 

25 Ball over shoulder 50/25 + Partner D Ball Shoulder Hold 150/100

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25/17 Cal Assault Bike + Partner DL Hold 275/185

E.  Weakness Work

Take 15-30 minutes and work a weakness.  

F.  Accessory Work

5x10 DB Bench Press

5x10 Strict Dips

5x15 Tricep Ext