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SUNDAY 10.1.2017

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WARM UP
Tabata Double Unders
8 Rounds of 20/10
CONNECTIVITY
100 Ab Mat Sit Ups
 
MOBILITY
Barbell Ankle Stretch
Hold for 0:60
Warm-up
Muscle Snatch Combo
Power Snatch
OHS Down
Sotts Press
Muscle Snatch from Bottom
Sotts Press
OHS up
WEIGHTLIFTING
3 Position Clean and Jerk
Hi Hang Vertical
Above Knee
Floor
Split Jerk

Warm up for 5 then EMOM for 7 rounds
METCON
“Emily”
(modified)

10 rounds for time of:

30 double-unders
15 pull-ups
30 squats
100-m Row

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.