983802_476533435763065_367437388_nCFE:

MOB

4 by 50M

400M. Rest 30s.

3 by 50M

800M. Rest 45s.

2 by 50M

1200M. Rest 60s.

1 by 50M

1600M

 

CF: WK7STR

MOB

Snatch 8 by 3 @ 70%

DL 5 by 3 @ 70%

Split Jerk 8 by 3 @ 70%

Then:

20 Butterfly Pullups

30 Good Mornings (95/65)

20 Reverse Hypers

10 Atlas Stone (135/95)

20 Tire Flips (Heavy)

30 Front Rack Lunge (95/65)

20 Floor Press (95/65)

 

 

 

 

 

 

 

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