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Sweet Quote: “The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself.” -Mark Caine
3 minutes of double-under practice
MOB: Hips. Shoulders. Hamstrings.
SKILL: Power Clean to Overhead
Power Clean to Overhead: 1-1-1-1-1
AMRAP in 10 minutes:
10 kb swings 70/53
10 box jumps 24/20
LII: 44/35. 20/15
LI: Weight of choice. Height of choice. Step ups ok.
PWOD MOB: 3 rounds of upward/downward dog. 10 good mornings. 10 passthrus.
3 x 400M (last 400m Video Taped)
2 x 100m pickups w/1min rest
BOF w/Lean (2 xs)
Back 2 Wall Drill (2x)
Front 2 Wall Drill (4x)
Run: 3 x 1M, rest 5:00, hold all 1M splits within 5-7 seconds
LII: 2 x 1M, rest 5:00 then 800TT
LI: 4 x 800M, work rest 1:2
CD: Band Hamstring Stretch, Hip Flexors, Video Review
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Multi-sport workouts (complete on programmed day 3+ hours between WOD)
Swim (MON): 10 x 100m on 2:30, hold all 100m