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Friday, November 29th, 2019

  Fri 11/29/19
Mobility: Hips + Glute Activation
Strength/Skill: Try to get here during Open Gym this weekend and do your Back Squats and Bench Press!

Back Squat: Build to a heavy set of 5* Try for 5-10# over last week.
Then complete 2x5 at 10% less.

*This is not a 5RM, stop with 2-3 reps left in the tank. (8 RPE)

Met-Con: 15 min AMRAP

250m Row
10 Hang Squats Cleans (F: 75/55) (S: 115/75)
200m Run
10 Toes To Bars

Bench Press: 10-12 reps @ 60-65% & Superset with:Bent DB Rev Fly

E2.5Min for 3 Rounds, complete:

- 16 DB Death March, alt steps (8/leg)

- 8 Weighted Y's, T's, W's

Express 3 Rounds For Time

400m Run
21 KB Sumo Deadlift High Pulls (F: 44/26) (S: 53/35)
12 Renegade Rows (F: 35s/20s) (S: 50/35s)
Barbell A. Snatch

Build to a moderate-heavy single (RPE 6-7) for 5 sets

B. Clean and Jerk

Build to a moderate-heavy single (RPE 6-7) for 5 sets

C. Snatch Pulls

3x3 @ 88%+

D. Midline

3 Rounds not for time

15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-ups
24 Hip Extensions