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Training for Saturday, July 29th

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West Side Comp is On with Coach Andy! Workouts at the Bottom!
Every Saturday at 9:00 is Community Day!

Workout of the Day
With a Partner
3 Rounds for Time
10 Unbroken KB Hang Clean and Jerks (Left) Partner 1
10 Unbroken KB Hang Clean and Jerks (Left) Partner 2
10 Unbroken KB Hang Clean and Jerks (Right) Partner 1
10 Unbroken KB Hang Clean and Jerks (Right) Partner 2
20 Unbroken Syncro KB Swings
400m Run
*Non-Working Partner Holds KB in a Goblet Squat
*Any Set not performmed unbroken goes back to the 1st rep
*Rx Weight is 53/35, scale as needed

Comp Workouts
Today’s Workouts With a Partner
12-9-6
Double KB Hang Clean and Jerk 53/35
Calorie Bike Sprint
*Relay Style, Partner 1 does round of 12, then Partner 2

-5:00 Rest-

“Atlas Stone Partner Double Grace”
60 Stone to Shoulders for Time
*Partners Divide Work However they Choose

-5:00 Rest-

For Time
Big Block Run
9 Syncro Toes to Bar
Small Block Run
15 Syncro Toes to Bar
400m Run
21 Syncro Toes to Bar
200m Run
27 Syncro Toes to Bar