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King of Prussia, PA 19406

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02.03.18

Saturday, 03 February 2018 00:00
Metcon
 
Every 3 Minutes Until Failure:

8 Bar Facing Burpees
8 Overhead Squats 95/65lbs
8 Toes to Bar
 
*Reps Increase by 2 each round
 
Going all out to earn a few more seconds rest will not be productive. Pick a good rhythm and work only as hard as you need to complete the required reps without redlining.

Choose ONE of the following workouts based on perceived weakness.
 
Olympic
 

4 Rounds:
12 Box Jump Overs
10 Touch and Go Power Clean and Push Jerk 105/70lbs (Rx+ 135/95)
Rest 2:00
 
(Push the pace on the box jump overs or this piece isn’t worth it. The goal is to show yourself that you can hang on to sets of power clean and jerks under fatigue. Those who can move with a sense of urgency but have the patience to hit the right positions will make this look effortless. This should be unbroken each round or damn near it. If that is not possible scale the weight and get after it.)
 
OR
 
Strength
 
Touch and Go Deadlift (2-4-6-8)
 
(Each rep should be slow and controlled, without bounce at the bottom. Weight should decrease slightly over the sets and reps increase.)

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