September 2, 2016

Friday

ANNOUNCEMENT: 


RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

10 min emom

1-3 dead lifts @75%

2-5 Bench Press @75%

METCON:

400 Med ball run 20/14

Partner holds Front Rack position 135/65

60 Clean & Jerks 135/65 

400 Med ball run 

ACCESSORY:

Coach's Cool Down


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

10 min emom

1-3 dead lifts @75%

2-5 Bench Press @75%

METCON:

400 Med ball run 20/14

Partner holds Front Rack position 95/65

60 Clean & Jerks 95/65 

400 Med ball run 

ACCESSORY:

Coach's Cool Down

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