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THURSDAY 9.13.2018

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PLEASE NOTE.
WE WILL BE SQUATTING ON FRIDAYS INSTEAD OF THURSDAYS. THIS IS DUE TO THE LEVEL OF SORENESS MANY PEOPLE HAVE COMMENTED ON. SINCE RECOVERY IS ESSENTIAL FOR GROWTH, I FEEL IT IS IN EVERYONES BEST INTERESTS TO POSTPONE SQUATTING BY ONE DAY. HENCE THE NEW SCHEDULE OF MONDAYS AND FRIDAYS.
STRONG
Warm-up
Upright Row
25 upright rows
empty bar
Clean High Pulls
15 clean high pulls
25% of 1rm
Clean Pull
10 reps
50% 1rm
Weightlifting
Power Clean
50% x 1
60% x 1
70% x 1
80% x 1 x 3
Weightlifting
Press in Split
5 x 5 heavy
METCON-BURN
MOBILITY
Inch Worm
Scorpion Stretch
8-10 each side
Metcon 
50 KB Swings
10 TTB

40 KB Swings
20 TTB

30 KB Swings
30 TTB

20 KB Swings
40 TTB

10 KB swings
50 TTB