Monday 160314



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Dynamic Warm-Up – Mobility
Prepare for..

Take 18-20 minutes to find today’s 1-RM Split Jerk.

Against a 3-minute running clock, complete:
Row 500 Meters
Thrusters x Max Reps 95/65, 75/45, 55/25
Rest 3 minutes between sets, and perform a total of 4 sets.

*Scale weight of movement as needed for progression and smooth speed through B.  Ask your coach for help.

Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Sets 1-2 – 2 reps @ 60-70%
*Sets 3-4 – 2 reps @ 70-80%
*Sets 5-6 – 1 rep @ 80-90%
*Sets 7-8 – 1 rep @ 90+%
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Perform these for perfect speed and mechanics, not for load.

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