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“Play Like a Champion” & OLY – Thursday – 6-1

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Strength

Deadlift

3-3-3-3-3

WOD

3 Rounds

8 Burpee Box Jumps

8 Power Snatches (135,95)

8 Burpee Box Jumps

16 Kettlebell Swings (2,1.5)

Level 3- (115,75)

Level 2- (95,55), (1.5,1)

Level 1- (75,45), (1,0.75)

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
1 pull + 1 hang clean+ 1 full clean+ 1 jerk
60%x 2
70%x 2
80%x 1
90%x1
95%x1
80%x 2

Strength
3-3-3-3-3 strict press
5 bent over rows on dashes
Followed by 10 back extensions