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Friday 150320

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Angela and Chelsea keeping their backs strong with bent-over rows. Great job ladies!
SWU A - 3 rounds not for time (10 min cap)

Jump rope - 100 turns, any combination of forward, backward, high knees, DU etc...
Quad stance T-spine Rotation, 4 each direction
Waiter walks with KB, 100ft each arm (50' b/w posts)

Fitness

A. EMOM x10: 2 snatch balance, don't ride weight down, form over load
+
5 sets:
45 sec AD, fast but sustainable pace
45 sec jump rope (any style)
45 sec alt'g step-ups, 24/20" (BW only)
45 sec rest
+
1 min AD, increase pace every 20 sec so last 20 sec is all out

Performance

A. 1 snatch + 2 snatch balance, build to max in 5 sets (10 min cap)
+
5 sets:
45 sec AD, fast but sustainable pace
45 sec jump rope (any style)
45 sec alt'g step-ups, 24/20" (BW only)
45 sec rest
+
1 min AD, increase pace every 20 sec so last 20 sec is all out

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