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17 February 2013 – “Sunday Funday” / Open Gym

16
Feb

17 February 2013 – “Sunday Funday” / Open Gym

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Warm Up – Self

Pick one or two

Strength
Hang Squat Snatch 2,2,2,2,2
Power Clean and Jerk (3+1)x2 , (2+1)x3x2 example: (2 power cleans + 1 jerk) for 3 reps x 2 sets
Front Squat – Find 2rm

WOD
3 rounds
5 power snatches 135/95
10 T2B

Then Run Branard lap

2 Rounds
10 S2OH 135/95
20 jumping squats

Then run Branard lap

1 Round
20 Deadlift 135/95
30 HSPU

Warm Down – 3 sets to failure of bicep curls

 

2-17-2013