16.09.27

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Week 9: 16.09.27

A. EMOM x 10: 3 Power Cleans + 3 Push Jerks – AHAP

Coach’s Notes: This will be PCL, PCL, PCL, then PJ, PJ, PJ. All power cleans must be touch and go. Push jerk can be touch and go, but do not have to be touch and go.

B. 3 Rounds, Each for Time:

Round 1:
400m Run
30 Push Press @ 105/75#
10 Bar Muscle-Ups
Rest 4 Minutes

Round 2:
400m Run
20 Push Press @ 135/95#
20 Chest-to-Bar Pull-Ups
Rest 4 Minutes

Round 3:
400m Run
10 Push Press @ 185/130#
30 Pull-Ups

C. 3 Rounds, NFT:
30 GHD Situps, R2M
30 Hip Extensions, R2M

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