Fri, 15 Mar 2024 00:00:00 GMT

WarmupDYNAMIC WARM-UP @5:00-10:00 1 set: :30 jumping jacks 10 air squats 10 shoulder presses (empty barbell) 1 set: :30 up-downs 10 bent-over rows (empty barbell) 10 front squats 1 set: :30 burpees 5 barbell complexes – 1 complex = 1 power clean + 2 thrusters. @10:00-15:00 -Pull-up/Mu progression 15:00-20:00 1st heat warm-up 1 set: 5 thrusters 3-5 chest-to-bar pull-ups 1 set: 5 thrusters 1-3 bar muscle-ups @20:00-35:00 Heat 1 @35:00-40:00 2nd heat warm-up 1 set: 5 thrusters 3-5 chest-to-bar pull-ups 1 set: 5 thrusters 1-3 bar muscle-ups @40:00-55:00 Heat 2DYNAMIC WARM-UP @5:00-10:00 1 set: :30 jumping jacks 10 air squats 10 shoulder presses (empty barbell) 1 set: :30 up-downs 10 bent-over rows (empty barbell) 10 front squats 1 set: :30 burpees 5 barbell complexes – 1 complex = 1 power clean + 2 thrusters. @10:00-15:00 -Pull-up/Mu progression 15:00-20:00 1st heat warm-up 1 set: 5 thrusters 3-5 chest-to-bar pull-ups 1 set: 5 thrusters 1-3 bar muscle-ups @20:00-35:00 Heat 1 @35:00-40:00 2nd heat warm-up 1 set: 5 thrusters 3-5 chest-to-bar pull-ups 1 set: 5 thrusters 1-3 bar muscle-ups @40:00-55:00 Heat 2
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