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Monday 150323

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Part of the Sanctify Crew Team?
Speaking of rowing, remember that you have the opportunity to purchase the ergs that we use at the Festivus Games for only $850 and the only use they'll have is whatever they get at the competition. If you're interested in purchasing one, send me an email and we can work out the details.

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 (wk 5 of 6)

A. Back squat, 5x3, same weight all sets, 2 min clock

B1. 10 alt'g step-ups, wtd if possible, thigh parallel w/ground, no higher, rest 1 min
B2. RDL, 4 reps @3030, 3 sets, heavier than last week, rest 1 min
+
Against a 7 min running clock:
21-15-9
sit-ups (abmat optional)
DL, 155/105, 135/95, 115/75
Then,
AMRAP bar-facing burpees

Notes:
- BS probably in the 80-85% 1RM range
- keep progressing on RDL
- record number of bar-facing burpees on board

Performance (wk 5 of 6)

A. Back squat, 5x2 @33X1, small build per set, 2 min clock
B1. 10 alt'g pistols, rest 1 min
B2. BB goodmornings, 4 reps @3030, 3 sets, heavier than last week, rest 1 min
+
Against a 7 min running clock:
21-15-9
TTB (must be able to do kipping)
DL, 155/105
Then,
AMRAP bar-facing burpees

Notes:
- strict tempo on BS
- keep progressing on RDL
- record number of bar-facing burpees on board


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