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Friday, May 11, 2018

  Fri 5/11/18
Mobility: Chest/Hips
Strength/Skill: A) Back Squat: 90% of Tuesday's top weight
for 4x8
B) Bench Press: 90% of Tuesday's top weight
for 4x8
Met-Con: "Fran"

21-15-9

Thrusters (F: 75/55) (RX: 96/65)
Pull-ups
Additional
Accessory
Work:
DB Lateral Lunge + 2-Arm Press: 4x4 each leg
Weighted Step-up: 4x8 each leg
Express "DB Fran"

21-15-9
DB Thrusters
Pull-ups
Barbell A. EMOM x 10 mins

Snatch off blocks (at knee)

Start @ 70%. Go up 5% every week

B. EMOM x 10 mins

clean off blocks (at knee)

Start @ 70%. Go up 5% every week

C. Behind the neck push presses

4x3 @ 75% of snatch

D. Crossover symmetry - strength
.