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Saturday November 9th

8
Nov

Saturday November 9th

If you are going through/re-doing 20.5 Remember you have from 8am to 10am. SET UP YOUR OWN JUDGE. Once the 10am class starts the class has priority over the floor. 9am Mobility will also have priority of a section of the floor as well.

8am Endurance:
That Turkey Sandwich 5k is coming up fast, better get your running in!!
Run 1 mile slow
Then
4X400
1st 400 take a 1 minute break
2nd 400 take 2 minute break
3rd 400 take 3 minute break
4th 400 take 400 Minutes break
Then
Run 1 mile faster than your first mile

9am Mobility

Warm Up:
3 Rounds
With a Partner
10 Back and Forth Wallballs
6 Junkyard Dogs
200m Run Together

Workout: Solo Option
400m Run
9 Power Snatch 135/95
800m Run
15 Overhead Squats 145/105
400m Run
9 Squat Snatches 155/115

Partner Option:
400m Run-I go, you go
18 Power Snatch 135/95
800m Run -I go, you go
30 Overhead Squats 145/105
400m Run-I go, you go
18 Squat Snatches 155/115
–Coaches Notes: No matter if you are doing to solo or partner version these movement should be done in smart sets with the increasing weight as the workout goes on. That middle set of OHS is at a moderate weight for that movement so doing sets of 7/8 or even 5’s to 3’s might be best if you struggle with the movement instead of aiming for all 15. With the Partner version try to split it as even as you can and the runs should be at a fast pace since your partner will be waiting for you.–

**Optional Accessory Work:**
Barbell Bent Over Row
8-8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
((A video is posted below to go over the movement ))


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