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THURSDAY 4.13.2017

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STRONG
Back Squat
Empty Bar X 10

40% X 5
50% X 3
60% X 2
70% X 1

6 X 6 @ 80%

Foam roll between 6X6 sets
METCON-BURN
MOBILITY
Deep Couch Stretch

Each Leg 2X for 0:30
MOBILITY
Handstand Hamstring Stretch

3 rounds of 0:30/0:15
CONNECTIVITY
KB Sit Up
With KB held straight up, sit up ending with KB overhead.

30 reps any way you want
AHAP with KB overhead
Metcon
GIRASACEBEL
Complete 30 reps of the couplet:

1 Clean and Jerk +1 Snatch 115/85

RX+ is at 135/95

Yes, you are doing 30 clean and jerks + 30 snatches, alternating the movements until all 30 of each are finished.

C&J- Snatch-C&J-Snatch- C&J- Snatch …..

And, yes, you use the same weight for both, 1 bar, 1 weight….