Wednesday, July 11th, 2018


Published July 10, 2018


3 min Z1

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Crossover Symmetry

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Coach leads group through:

With an empty barbell:

10 Upright Rows
10 Front Squats
10 Dips 
10 Push Press

10 Strict Press

x 2 rounds

 

then:

 

A. Every :90 for 4 sets:

5 x Split Squat - With bars on back, and focus on getting as low as possible while keeping the back knee from touching the ground. It’s not a lunge, so the back knee shouldn’t drop straight down. Rather, assume an almost exaggerated split jerk position. Video

Build as you go.

B. Every :90 for 4 sets:

3 x Split press Video Build as you go.

*Both A and B are from the rack.

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0:00-15:00 AMRAP of:

5 Hang Cleans 95/65

18 Double Unders

20 seconds rest

15:00-21:00

1 rep max Clean and Jerk


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