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September 17, 2016

SATURDAY!

MET CON(s)!

A) Team Work (10:00)! “All Out” Sled Pushes + Sprint Relay!

In groups of 3-4, athletes will take turns doing the following:

25 M Sled Push +
25 M Sprint (to cone) +
25 M Sled Push (to cone)

Men: #45 x 2-3 BP’s
Women: #45 x 1-2 BP’s

Rest 3:00!

B) 15:00 Clock!

Ladder: 3-6-9-12-15-12-9-6-3

E:
Wall Ball Shots #30/20 (10ft./9ft.)
Power Cleans #115/75

RX:
Wall Ball Shots #20/14 (10ft./9ft.)
Power Cleans #95/65

SCALED:
Wall Ball Shots #14/12 (10ft./9ft.)

Power Cleans (Hang Power Cleans or Alt. KB “dead” Cleans #75/45