Saturday 2015.01.10

January 10, 2015

Team Practice
Playing with the big kids.

Warm-Up
500m row
Ariel’s mobilizing
50 burpees in about 5 mins.

BTN Jerk
5×3 @70%
20kgx3, 40×3, 50×3, 55×3, 55×3, 55×3, 55×3, 55×3.

Push Press
4×5 AHAP
45kgx5, 47×5, 47×5, 47×5.

(Power) Clean
5×3 @65%, 3×2@75%, 3×1 AHAP
35kgx3, 45×3, 45×3, 45×3, 45×3, 45×3, 55×2, 55×2, 55×2, 60×1, 60×1, 60×1.

Front Squat Deadlift
7×1 @ 85%
60kgx3, 70×3, 75×3.

Metcon

21-15-9 reps for time:
Walking lunge, 2x16kg
GHD sit-up
5:04.

Team total time — 31:07

31:07 row — 7049m.

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