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Wednesday 11/21/2018

20
Nov

Wednesday 11/21/2018

Thanksgiving Schedule:

Thursday – 9:30 AM
Friday – 8:30 am (Sweat Class), 9:30 am, 3:30 pm
Saturday – 8:00 am, 9:00 am


Sign-up to be on our Jingle Bell Run team HERE!


Dungeness & Octopi

Strength/Skill

Split Jerk Footwork

-Chalk feet jumping and landing positions
-Perform 10 perfect reps without any weight
-Perform 5-10 reps with bar or light weight

Then,

Complete 4 Sets of:

1 Hang Clean Above Knee + 2 Jerks @ 65-70% (Base the 1RM off your lowest between the clean & the Jerk)


Accessory

Complete 3 sets, not for time:

Strict Pull-ups x 5-10 Reps
Supine Barbell Row X 6 Reps @21×1
Banded Hamstring Curl X 25 Reps
Banded Triceps Extensions, double bands x 25 Reps

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