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TUESDAY 28.11.17

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MOBILITY and MAINTENANCE
S1. Band Assisted Lats and Internal Rotation
S2. Band Assisted Ankles
S3. Coaches choice
STRUCTURAL BALANCE SUPERSET
Turkish Get-Up
3-2-1 (per side)
Single Leg Deadlift
7-6-5 (per side)
Ascend weight each Round
MET-CON (TIME)
PERFORMANCE
Buy in. 5 Rope Climbs
100 Double Unders
10 T2B
20 Hang Power Cleans 50/35
30 HSPU
20 Hang Power Cleans 50/35
10 T2B
100 Double Unders
Cash out. 5 Rope Climbs
FITNESS
Buy in. 3 Rope Climbs
200 Single Unders
10 Kipping K2C
20 Hang Power Cleans 40/25
30 Assisted HSPU
20 Hang Power Cleans 40/25
10 Kipping K2C
200 Single Unders
Cash out. 3 Rope Climbs
MIDLINE
Weighted Plank
2 x Max Effort in Partners
WORDS TO LIVE BY
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