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Training for Tuesday, October 10th

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Warm Up
Group Circle then
10 PVC Pass Throughs
10 PVC Around the Worlds
then
2 Rounds
10 Jumping Lunges
7 Ring Rows
7 PVC Overhead Squats
then
Split Jerk Review

Olympic Lifting Skill Work
Split Jerk 12:00 EMOM
Every minute for 6 minutes (0:00-6:00), 4 alternating split jerks
Every minute for 6 minutes (6:00-12:00), 3 split jerks (not alternating)
*The first 6 minutes are about coordination and practicing footwork.  The last 6 minutes are for adding weight and getting more confident under the barbell

Workout of the Day
“Amanda” Mod
For Time (3 Rounds)
18-14-10 Pull Ups (RX+ C2B Pull Ups)
9-7-5 Squat Snatches 95/65 (115/75)

Comp Workout of the Day
“Amanda”
9-7-5
Ring Muscle Ups
Squat Snatches 135/95

Cool Down
1:00 Foam Roll each lat
1:00 Banded Lat Stretch each side
1:00 Lacrosse Ball Trap and Shoulder smash each side
Forearm Stretches