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Friday 150306

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Micah, Kevin, and Roman, shoulder-to-overheading during class this past week. Great group of guys here that always give full effort, ask great questions, and are constantly striving to better themselves. Well done fellas!
SWU B - 3 rounds not for time (10 min cap)

Low level Box Jump, 10-15 reps, 12" max
Partner med ball rotational throw, 10 each side
Body levers, 5 reps w/5-10 sec descent

Fitness

SWU B
A. 1 power snatch + 1 hang squat snatch + 2 OH squats, 10 min to build to max
+
5 sets @ high aerobic effort:
1 min AD
1 min burpee box jump step-downs
1 min rest
+
5-10 min active recovery: foam rolling/mobility/stretching

Notes:
- lower impact work today in light of 15.2 on Saturday
- put in a solid effort, work up a good sweat, and feel good going into Saturday
- groups of three if needed on aerobic sets

Performance

A. EMOM x8: 3 TnG power snatch, 70-75% 1RM PS
+
5 sets @ high aerobic effort:
1 min AD
1 min burpee box jump step-downs
1 min rest
+
5-10 min active recovery: foam rolling/mobility/stretching

Notes:
- smooth and snappy on TnG PS
- groups of three if needed on aerobic sets

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