Tuesday 12/4/16

Before Class

Sets
5 Back Squats | 62 kg
5 Back Squats | 67 kg
5 Back Squats | 72 kg
5 Back Squats | 77.5 kg

Sets
5 Front Squats | 52.5 kg
5 Front Squats | 57 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg

Sets
3 Snatch Balances | 31 kg
3 Snatch Balances | 31 kg
3 Snatch Balances | 35 kg
3 Snatch Balances | 36 kg
3 Snatch Balances | 36 kg

Sets
1 3 Position Clean | 50 kg
1 3 Position Clean | 50 kg
1 3 Position Clean | 53 kg
1 3 Position Clean | 53 kg
1 3 Position Clean | 53 kg
————————————–
Warm-up 2x
50 single under
5 push ups
5 ring rows
2x
10 side to side hang
10 scapula push ups

coordination drill
2min catch reaction

Bench Press (7×7)
5min to warm up to 60%
then 7×7
*rest exactly 1min between sets
37kg

Metcon 5rft
20 swings
15 push ups
I changed the KB swings to 7 strict pull ups because of my cold… I did not do it for time…

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