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Competitive Fitness 04.29.15

29
Apr

Competitive Fitness 04.29.15

Prep Work
500M Row
2X10 Burpee Broad jump
2X10 Single bell strict press

Workout of the Day
A.
Five sets of:
Power Clean & Jerk x 1.1
(rest 10 seconds between heavy singles)
Rest as needed

B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

C.
Every three minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 90%

D.
Three sets for times:
6 Ground to Overhead (185/135 lbs)
12 Box Jumps overs (24″/20″)
24 Kettlebell Swings (32/24kg)
50 Double Unders
Rest 3 minutes

Cool Down
Mobility
Post results

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