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Tuesday November 17th

16
Nov

Tuesday November 17th

2 Rounds
12 Scap Pull Ups
8 Gymnastics Kips
15 squats with an empty bar

Find a 1 rep max backsquat
Warm up with a bigger set of lighter weight and then start loading that bar up. heavy singles. USE SPOTTERS. Don’t be shy to ask for a spotter on each side of your bar. If you aren’t comfortable doing this, find a heavy 3 rep.

**Conditioning test**
“Marty McThigh”
AMRAP 13 Minutes
16/12 Calorie Bike or row (use the same machine for your retest in 7 weeks)
16 Power Cleans 135/100lbs
12 Toes to Bar
*Scaling: – Toes to bar should never take more than 1:00, otherwise scale to knee raises.
Stay long in your toes to bar. See Video below


******Test******
Do this today after class or anytime this week whether its inside or outside. we are retesting
Gymnastics Test
3 Max Sets of Strict Pull Ups
Rest 3:00 between attempts
*This will look different for people. This will be retested. Make note of your reps. If you use a band be sure to use the same band we retest



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