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Saturday 141213

12
Dec

Saturday 141213

Dave.

Dave.

Function:

A.) Make up lift

B.) 15-12-9-9-12-15

Wallballs

Dips

<-> 2x shuttle run after each round

Perform:

A1) Back Squats

Work up to heavy 2 rep

Pause on 1st rep for 3sec.

or….

Make up lift

B.) 15-12-9-9-12-15

Wallballs (20/14)

Dips

<-> 2x shuttle run after each round

Compete:

A1) Clean pulls

– try to work up to heavy

single – do not lose form!

A2) Back Squats

Work up to heavy 2 rep

Pause on 1st rep for 3sec.

B.) 21-15-9-9-15-21

Wallballs (25/16)

Ring Dips

<-> 2x shuttle run after each round