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Training for Thursday, February 12th

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CFWS
Group Circle

Warm Up
Tabata
OH Squats with PVC pipe
Hollow Hang from Pull Up Bar

Skill
Quick talk about the Clean & Jerk

Strength
For 8 minutes (EMOM) complete 2 reps of a medium to heave weight Clean and Jerk

Workout of the Day
3 rounds
Run 400m
10 pull ups
16 OHS

Comp: Chest to Bar Pull ups (125/85#)
Rx: Pull ups (115/75#)
L2: Ring Rows (75/55#)

Cool Down
3 * 30 seconds of Hollow Holds

Foundations

Warm Up
Tabata
Air Squats
Hollow Holds

Review/Skill
KB Swings
Pull Ups
10 minutes to talk about Front Squats from Rack

Workout of the Day
Helen
3 rounds:
400 m Run
21 KB Swings
12 Pull Ups

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