Tuesday 2020-12-15

0. Lesson

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1. Dynamic Effort

8 x 1-Minute Rounds
3 Narrow-grip* Bench Press (70% = 100)

*Grip 1-inch Narrower on Each Side than Usual.
**Dynamic Effort = Control the way down, and drive up as hard and fast as possible.

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2. Oly

8 x 2-Minute Rounds
3 Snatch Balances (Work Up as Heavy as Technique Allows)

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3. MetCon

10-Minute AMRAP FIT
0.3 Miles on Assault Bike
10 Push Presses (55%=70)
5 Barbell Roll-outs