MON14MAY2018

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WOD

Strength
Front Squat – every 2 minutes: 50/5, 60/5, 70/5, 75/5, 80/5

Conditioning
AMRAP in 11 minutes:
11 Overhead Squats (95/65)
200M Run
11 Pullups

Extra

Snatch pull to explode + hang snatch from below the knee:
EMOM: 1+1=1 — 40/3, 50/3, 60/2, 70/2, 75/2, 80-88/1*4

5 min. EMOM – 3 wall walks

6 sets – 20′ HS walk to wall, set straight body and hold for 15 sec. on wall

Midline – After:
4 rounds:
60 sec. weighted plank
20 Double Kb russian swings (35/25)

ALLEN CORE FITNESS TRAINING

5 sets:
400 meter row
800 meter bike
200 meter run
1 min rest

Back squat: 5×8 at 65%

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